45 Min ARM DAY Workout with Dumbbells | EPIC II - Day 17
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- Опубліковано 22 вер 2024
- It’s EPIC ARM DAY! Let’s strengthen the arms, build muscle and focus on mastering our control and form in this arm workout, targeting the triceps and biceps!
All you will need for this dumbbell arm workout is a pair of dumbbells and a mat. The dumbbells I am using for your reference are 8kg each.
The timer will be on for 40 seconds of work, 20 seconds rest!
We work between biceps, then triceps focused and back to biceps throughout! We complete 3 exercises for biceps, then 3 for triceps!!
HAMMER CURL
HAMMER ALTERNATING HOLD
HAMMER CURL
TATE PRESS
TATE PRESS SLOW
TATE PRESS ALTERNATING
CURL TO ROTATE
HOLD ROTATE
CURL TO ROTATE ALTERNATING
KICK BACK ONE SIDE
KICK BACK OPPOSITE
KICK BACK BOTH
PALMS UP CURL
PALMS UP ALTERNATING HOLD
PALMS UP ALTERNATING
CRUSHER TO SHOULDER
SLOW CRUSHER TO SHOULDER
ALTERNATING TO SHOULDER
WIDE CURLS
WIDE CURLS ALTERNATING HOLD
WIDE CURLS ALTERNATING
SKULL CRUSHER
SKULL SLOW LOWER TO PRESS
SKULL CRUSHER ALTERNATING
CROSS BODY CURL
CROSS BODY ALTERNATING HOLD
CROSS BODY ALTERNATING
DIAMOND PRESS
DIAMOND PRESS SLOW
DIAMOND PRESS 1 1/2 REPS
SUPINE ROW TO PEAK CURL
SUPINE ROW TO PEAK CURL (opp)
SUPINE ROW TO PEAK CURL
OVERHEAD EXTENSION
TRICEP PRESS
TRICEP PRESS TO OVERHEAD
FULL CURLS
CURL PULSES
ALTERNATING CURLS
TRICEP PUSH UPS
DEAD STOP TRICEP PUSH UPS
REP THEM OUT!
SKULL CRUSHER PUSH UPS
DIAMOND PUSH UPS
DIAMOND COBRA PUSH UPS
Finisher: PALMS UP CURL (x 1 DB)
FULL RANGE
PULSES
FULL RANGE
This workout SHOULD be very challenging! It is up to you to focus on form and alignment. Slow it down... and keep elbows in during curls, upper arm static during skull crushers! You want to make it as challenging as you can!
Stop and pause for a moment of you need it! And think of having to stop for a bread moment as a positive... when I stop it is simply because I have too! I wouldn’t continue as my form wouldn’t be 100%! These workouts are timed as apposed to reps and with limited rest so always remember this!
Ready to build these biceps and test the triceps!!?
Cx
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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases
I feel sorry for anybody who hasn't discovered Caroline, SHE'S AMAZINGGGG and so creative and hard working!
we're almost at 600k! this community is growing so much and I'm so proud of her
I so agree with you. The workouts are a spot on! SHE IS THE BEST AND SO IS THIS COMMUNITY! Hope you’ve a great workout!
Agree. She is the best and puts a lot of effort into producing the workouts. Love that there is no advertising of products and no chit chat throughout.
Hi Aletheanasia...yes this is now a really big community, but what is lovely is that it is still friendly and people in it are known as individuals. Yes, I agree, I feel sorry for anyone who hasn’t discovered Caroline! They don’t know what they are missing! Have a lovely day! Matthew
Exactly before Caroline I used to search and play on my own but with Caroline my routine is organized and fulfilled 💕💕💕💕🙏🙏🙏
Yes i agree she’s amazing and you’ll get to you’re goals . You will be able to lift the weight that you weren’t able to lift. Stay motivated and stay happy and do not compare yourself with others.
When Caroline started doing push ups fast, I was like HELL NAHHHH, HOW IS SHE DOING THAT AFTER THOSE REPS!! And she keeps a smile the whole time.. amazing !!!
this woman is no joke fr
+111111
Bruh I could hard do it on my knees
@@squirrel3443 same
*My biceps*: I can't do this anymore!!
*Caroline's biceps*: You didn't come this far to quit now! Let's go!!!!
Thanks Caroline. My biceps have left the chat😄😄💯💥.
😆😆excellent Anthony!! Some pump!! Way to go!!!!! ⭐️😁😁
@@CarolineGirvan You're the best. And as a trainer myself, I'm learning so much from you. I sent you a dm on IG for some help under *faganfit85*. Blessings Caroline.
Week 4 let’s go!!!! Caroline, thank you for making working out from home fun. Love ya
Hi Elizabeth...enjoy the workout...yes I never thought I would enjoy doing workouts at home by video until I found Caroline! She is just fantastic! Have a great workout! Matthew
I got the biggest compliment today, from a complete stranger, saying I had the figure of a 25 yr old 😳 sounds a bit strange I guess🤔 But he complimented me, over all. He was so polite about it. Not sleazy, real genuine and all In front of my mother 🙈 it made my day. And me blush.
All thanks to you Caroline and your great work outs 💛💫💛👊🏽
Wow!! That’s so amazing!! Hard work pays of💪🏽
The dog gave me a funny look, does that count?
@@tovameguira6381 Thanks so much Tova it sure does. 👊🏽👊🏽 Even though I’ve done something to myself in one of them, and been so sore for two weeks now. So annoying. Doesn’t hurt when I work out🙏🏼, but when I’m just sitting it throbs to death.😏 fingers crossed it goes soon🤞🏽
@@kimmym444 I feel you!! Stretching really helps, drinking lots of water, and sleeping enough!
@@tovameguira6381 Yes I drink lots of water And stretch. We are in the peak fo our summer here so sleeping is abit hard in this incredible heat. 😩🔥🔥
The thing I appreciate most about Caroline is she shows her struggling. She doesn’t cut it out. She shows us the real. Gives me more motivation knowing that even she struggles with workouts at times. Much love!
Loving these workouts. Feeling so good at 71 years old!
When the student is ready, the teacher will appear. Thank you, Caroline. Your videos and tips on proper form are much appreciated.
Thank you Caroline❤️
I look so forward to tuning into your workouts everyday! Your intro as well as the follow along workout is spot on. I can’t thank you enough, I’m observing changes that I’ve never seen before! Physical changes do take time and I’m super happy to be a part of EPIC FAM ❤️
Absolutely 💯 Nice to see a fellow Indian enjoying these workouts too ✨💪🏻
Hi Devansh...you are such a brilliant, dedicated member of the EPIC team! I totally agree with you...I love the careful way that Caroline explains things...and it’s great you are seeing such good results! Me too! Have a great workout! Matthew
Wellcome💪
@@jaemaxx Thank you, hope you have a great workout!
@@matthewalmond4688 Hi Matthew, thank you for the kind words! You too are a very dedicated member of the EPIC TEAM and I’m sure you’re smashing the workouts! Have a great biceps and triceps session!
Looking forward to this slower paced workout after yesterday's HIIT. Love bicep workouts!
Hi Zizi...yes I like working biceps too for some reason...you’ll certainly know your biceps have had a good workout when you do this! Mine feel great now! Matthew
@@matthewalmond4688 good to hear from you and glad you enjoyed the workout!
Excellent Zizi! I am sure you will love this... slow and focused is the aim of the game here!!! ⭐️👊🏼
One of my weak points, bring on the curls!
@@CarolineGirvan thank you! It was definitely my type of workout - controlled and challenging! My arms were on fire and rock hard by the end.
I managed to pull through the whole workout with my 5kg dumbbells- I‘m so proud of myself :D
Thank you Caroline!
Hi Julia...well done...that’s brilliant! Enjoy the rest of your day! Matthew
Fantastic Julia!! I hope your arms really had to work hard as the more focused you are, the harder it is!! Well done!!⭐️👊🏼
@@CarolineGirvan my arms were shaking at the end of the workout! They are definetly the weakest part of my body, because I usually focus on my core and glutes. But my goal for the next months is to really work on my upper body strength!
Hi Julie, well done
I managed not to drop down from my 5kgs today as well. Super proud. Them skull crushers are killers though 😲
@@allisonmcdevitt8465 yes that‘s true! Proud of you ❣️
BRUTAL but yet so AMAZING 👏🏽💪🏽
Thank you for the talk at the beginning. I never realized how much the other workouts help with arms already.
Hi Caroline, hi everyone ! Loved every minute of this workout...except perhaps the skull-crusher push-ups. Still can't do them, even on my knees 🤔. I can now do a few triceps push-ups but not all the way down. For the dead-stop triceps push-ups my husband had to help me a bit or I couldn't have lifted my body off the floor 🤣. But, for the first time, I did proper diamond push-ups. So happy !!! Thank you so much, Caroline !
Progress!! Nice job Isabelle!!🥳
I don't think I have ever completed such and effective Arms day. The concept of three consecutive bicep exercises followed by three for triceps works so well and the pump starts almost immediately. The holds in this workout are so tough but they really do add intensity. So many fantastic variations throughout but the sting comes at the end with a phenomenal tricep press to diamond to cobra and a flat palm bicep set. At this stage I had a pump on my pump. Caroline I have been so excited for this one and it was awesome. Used 10kg DBs and that was perfect for me to total exhaust the arms, loved it so much, thank you, 😉
Hi Anthony...I thought you would really enjoy this one! I enjoyed it too...I used 8 kg which gave me a good workout. The only thing that I really couldn’t do was the fast paced river push ups! Like you I loved the format...biceps to triceps and back again...worked really well. Enjoy your evening! Matthew
Ps...river should have read tricep!! Some odd auto correct on my I pad!!
This program had your name written all over it 💪🔥💥👊😁 Well done on the weights, 👌💣 my arms are still feeling it from this morning, amazing workout 😁
@@samanthamilner4486 Hi Sam 👋 Yea i hope it was cause I loved it my arms have never look bigger soooooo Happy 😊
@@matthewalmond4688 Super Matthew 👌 this was so me loved it so much. Its hard to increase on the arms as each kg is a killer and you dont want to loose form. But 10s did the business. Have a nice evening Anthony
And done!!! Loved it. Thank you Caroline.
Caroline, I just wanted to let you know that you are the first person who actually motivates me to workout in the morning before going to work. All the years I always tried to do this, but I always gave up at some point. Now I am in the next week of Epic II and I am still as motivated to get up early as in the beginning. I just wanted to thank you so much for changing my life and my habits to the better. You and your work are truly amazing. Lots of love from Germany to you ❤️
You are the best !love your rutines. . Regards from Ecuador
week 4 is going crazy!
ps: arms in the thumbnail is the GOAL! ty Carol ❤️
Day 17 - done!!!
Well done arms :)
Hi Ab...well done indeed! This was a tough one! Matthew
I thought this workout would never end! But the fact that I could do any tricep and diamond pushups at the end is proof I'm getting stronger with Caroline's workouts!
Wow Leigh!! Fantastic!! You gaining a lot of strength and co-ordination upper body!! ⭐️⭐️⭐️👊🏼👊🏼
@@CarolineGirvan Thank you!
Hey everyone, we’re four weeks in. Wow! 💪🏾 Caroline, you made this workout really fun! It’s funny how time goes so fast with Caroline’s workouts. Well, I better start work with my quivering arms🥰Have a great day wherever you are.🤗
.
Hi Eunice...yes I agree...the time always goes so quickly in one of Caroline's workouts..."time flies when you are enjoying yourself!"
Bow my head u r the greatest dumbell youtuber trainer.💪👍👌
Aw thank you... I do love preparing sessions.. the flow, the intensity but also knowing when you need to change it up and give muscles some rest! Well done today!! ⭐️💪😁
This is so great! Loved the arm focus!
Thanks Caroline!
I finished epic I 50 days, and I feel that my body has changed drastically. I started Epic II now and looking forward to the results. Best trainer ever!!
Absolutely fantastic Lorene!! Massive well done!! Yes I’m sure you will love EPIC II too!!! Cx
Do you gain muscle, particularly the arms? i really want to be strong and have muscles. Now following Epic II.
Week 4 started with the super intense HIIT!! I totally ran out of breath by the end of it!! Loved doing it!! I am sure this dumbbell arms workout is also going to be fun and definitely going to set my arms on fire🔥🔥 Looking forward to do this tomorrow!!!! Thank you so much Caroline for all these awesome workouts!! You rock my superwomen 👊👊👊 Lots of love 😊❤
Hi Priyardarshini...well done! Great workout! Enjoy the rest of your day! Matthew
@@matthewalmond4688 Thank you Matthew!! You too enjoy rest of the day!!
Previewing this before to go to bed so I am ready for tomorrow morning lol :) thank you Caroline for all you do!! ❤
me toooooo haha love it!!
Already the 4th week! We really do not see the time passing when we are having fun! I loved this session, a slow pace but we sweat well! These target sessions really allow you to gain awareness of your body .... I wish you an excellent training, have fun! And take care of yourself. Ines
Hi Ines...yes isn't the time going past quickly! I loved this one...a really good burner...my arms felt great at the end! Enjoy the rest of your day! Matthew
Thank you, Caroline! 🌟
New week, new challenges!
All the best!
👏🏻🙏💪
Hi Meli...yes I’m sure we have some good challenges to come this week! Today’s looks like a good start! Have a great workout and enjoy the rest of your day! Matthew
🤗😉💦💪
@@orsolyatimeabejanhegyes5356I hope you enjoy this one too!💪🤗
@@workoutswithmeli2332 i whis you too Best im feeling great not sore just much endorphin .I think you too feel happy and motivated🤗
All the best to you Meli..enjoy😁😉
Grinding 💥🥳🥳💪🏼
Love arm day!!! Seriously how good is the timer and the flowers matching your gorgeous Nike crop!!
Uhuuu, another favorite workout for me 🤗. Thank you Caroline, have a nice day 🌞 ❤️. Wonderfull day everyone. Lets smash day 17 together!!!
Hi Pepa...have fun...this is a good one...it burns but it’s fun! Happy Monday! Matthew
When I started working out with you Caroline a year and a half ago I struggled so much with wide curls and biceps exercises in general. And today I was able to do all of the exercises with 8kg! Your workouts are just great and this one was really hard, but I enjoyed and feeling much stronger now. Thank you !!!
that's so encouraging!! i'm at 8 lbs right now and can't wait to get stronger!
I just cried literal tears of joy today when I managed to do a skullcrusher push up for the first time. I've been trying for months, and today I did three! Just wanted to share my special moment with you Caroline, I couldn't have done it without you 🤍
Another great session.
Can't wait to do this workout! Thank you so much Caroline for your workouts. I ended my gym membership last year because of the pandemic. It's been a joy exercising to your sessions. I'm seeing improvements in my body slowly. I have an ectomorph body. My goal is to gain 15lbs. in muscle in 3 months. I'm making improvements in my vegetarian diet.
Hi Tiffany...have fun when you do the workout! I’m sure you’ll love it! Brilliant that you see such great progress! Matthew
I reckon I'm more of a mesomorph but I'm also a vegetarian hoping to put some muscle mass back on.
We got this!! 💪🏽💪🏽💪🏽
Do you eat eggs?
@indsywllsm Yes I eat ALOT OF eggs and some dairy too.
Tiffany Pittman I’m an ecto morph also. 👋 At first I thought you said you had gained 15 of muscle. Teach me your ways!! That is my goal also! It’s really, really hard, I may have to adjust my goal to 5-10, lol. I’m determined though 😊 You’re right, the food component is a big part of the equation, and Caroline, of course!! ⭐️ 💪
15 lbs muscle in 3 months? Please let me know how. I can't even gain 5. Serious question. And congrats on your progress.
WOOOHOOO! 🥳 My arms are dead!
Thank you SOOO MUCH Caroline for these amazing workouts! ❤️❤️❤️
Good day everyone🤩 ! Wish the best for of all you ! Thank you Caroline for created this , it is incredible amazing to wake up everyday and to have a reason to be active , positive and full of energy 🤛🏽👍🏾
Hi Aleja...lovely comment..have a great workout and a lovely day! Matthew
thank you!! I look forward doing these each week
Hi everyone...I need to work my upper body more...so this workout is just perfect! Biceps and triceps...looks great...and the format looks brilliant!,!Thank you, Caroline and have a great workout everyone! Matthew
I find bicep and tricep exercises to be especially difficult, so to have the together is going to be 🔥🔥🔥! Good luck with your workout m, Matthew! I’m definitely looking forward to this in the morning.
Hi Matthew....🙌 yes this def another brilliantly structured & super intense arm workout...🔥🔥🔥🔥🔥...watch out for the first 3 mins 😆😆😆😆😆 she's warned us! Enjoy your workout & have a good day! 👊👊👊👊👊
Hi Matthew Thank you too i whis a great workout and day🤗
A good day to practice tricep push ups, I noticed that Caroline chose the 8 kg weights... so I left my 7 kg aside and took the 5kg... and it burnt, burnt, burnt...🔥🔥
Hi Caroline...all done! Really good...I used 8 kg dumbbells like you and it burned!! You were quite right that even after the first three minutes it burned!! Great workout...the only thing I couldn’t really do properly was the “rep em out” tricep push ups!! Loved the colours today...flowers, timer, clothes...lovely! Happy Monday! Matthew
thank you caroline!
This felt so good my ARMS are like POPEYE 💪💪 wow this was so fun...I almost want to repeat it 😍🙃 Caroline sincerely thank you for your time in putting these workout together ❤
Fantastic Lisa!! Yes definitely pumped after this!! So happy you like EPIC II Lisa!! ⭐️😁💓💓💓
my arms are on FIRE!!! love your top Caroline 😍
To those with a weaker upper body compared to lower body, I have been following Epic II and the improvement is visible. I now can do pull-ups! It is not yet perfect and I have to use a band, but still!! And I can tell that I will drop the band after some not-very-long time. Thank you so much Caroline! You are amazing!
Wow fantastic to hear!! Way to go!! I’m sure you will continue to gain even more strength!! Oh yessss!!!!!! Cx
You're amazing and such an awesome coach ever😙😙😙😙you're always inspired me👍👍👍👍👍my motivator
“Your arms are going to be on fire the first three minutes.” - Caroline Girvan 2021
Me: YES! 💪🔥
Edit:
Used by 10lbs and 15lbs DB for the single DB moves. The biceps moves were particularly difficult. I thought I could do 15lbs for some of the bicep move but wow! I was humbled today. 😳 Gotta work more on arms.
Keeping tracks of push-ups (40 secs of work):
11 tricep
9 deadstop tri
15 tricep (max out)
10 skull crushers
13 diamond
15 diamond cobra
Yeah!! That definitely got me excited!
@@briana-kb5ph My arms are noticeably toned since the finish of EPIC I. It’s all thanks to Caroline! I’m actually super excited for week 4. 🙌😆 I’ll do this when I wake up in a few hours (stayed up to preview). Enjoy the burn!!! 😃
@@thyiff2219 So do I.. Hello thyiff, I am previewing to start in few
[EDIT] It was quite a burn for the whole workout... After yesterday's workout, I am definitely exhausted in a good way as always✊💪💪
@@thyiff2219 my kids used to tease me for my shaky arms😩😩😩 but... not anymore 😀😀💪💪👊👊
That's what we were looking for haha..😁😊
Yeah!!? Day 17!!! Love arm-day
One day my arm will look amazing. I'm not shaping as quick BUT I will not stop working out.
Good luck to all the others doing this-enjoy!!
Thank you Caroline for the explanation in the beginning!!!
Truly helping me alot😋💪🏻🥵😃
thank you so much for everything, Caroline!! starting off the week with a fun HIIT workout only makes me more excited for the rest of the week! here’s to week 4! best of luck everyone, I can’t believe it’s already day 17!!! 😭🎉
Hi Chloe...yes I love Sunday HIIT...as you say it sets you up for the rest of the week! Have a great workout! Happy Monday! Matthew
Omg 😳 Caroline that was so amazing. My arms feel like jello, rubber bands and noodles but so worth it. I love ❤️ working biceps 💪! Totally amazing 🤩 workout!!!!
Hi Kerri! What dumbbells did you use? I have always been very weak and unconfident and really struggle very much. My mom told that this lesson will help me build very thick strong arms and great confidence! I did this lesson with my mom. It was really hard for me. I used 0.5 kg dumbbells throughout and stopped midway as my arms just gave up :( Is it very weak? My mom did the full lesson with 10 kg dumbbells.
@@rupinjeremiah9589 hi 👋 when I workout I use different weights for my biceps 💪 I use 2 - 20 pound weights now trying 25 each . For my shoulders I use 15-20 pound dumbbells. My back is strongest I’m using a 30 -35 pound weight. Legs 25 each. So u see it just depends each body part is different. I always try to push myself just because that is who I am . I love upper body workouts . Everybody is different use what feels good to you no one person is the same. I have been working out 🏋️♀️ for yrs and I’m 50 years old I will be 51 this year pretty impressed with myself. Start off slow and gradual and then when u think the weight is to easy up the weight if u can. I workout from home so I have 5-25 pounds dumbbells a 30 pound dumbbell and a adjustable kettlebell that goes to 40 pounds. So just use what u have and in time you will grow to using more weight. It takes time hope this helps have a good day. 👍🔥💪
Oh gravy! This was a hard one! At 50% through I was convinced I could not take anymore and I’m my head I told myself that after each move 😂 but somehow I get through it! The last few upper body workouts have not made me a sweaty mess like the lower body ones, but definitely not any easier! I really like that I can focus on my form and breathing so much better with the upper body work and not be trying to do all that while huffing and puffing. Thanks for a great burn!
Yet another sore-causing work out. Thank you, Caroline!
I’m very happy that I found you. I was looking for somebody epic like you. Now my granddaughter 14 years old join with me every exercise . Very grateful to your time to us
Always the best on-line trainer 💪
Oh my gosh yess arm day! I’m so ready after the killer HIIT session today. Let’s keep it going guys!!!
THE BEST TRAINER EVEEEERRRR ♥️💪🏽
Everyday I learn so much with you, thank you
Hi...yes always new things to learn from Caroline...her workouts are always so creative and imaginative! You never get bored! Have a great workout! Matthew
Hello, she's definitely relentless... Such an honor to have her as our YT fitness trainer. Thank you Caroline🙏
Crashed it💪🏽💪🏽💪🏽!!! Awesome workout, thanks so much Caroline❤💯
Just started doing some of your workouts. Love that you don't rush through them and explain the exercises
Thank you Caroline for another killer session :)
love you!
All
I am loving the burn. I can feel I'm getting stronger when I can do tri-cep pushups with clean form. Thank you Caroline for the workouts and motivation. Happy Friday!
Yes!! Week 4 is off to a great start 😅😅 I’ve been noticing a difference in my arm strength already and can’t wait to smash this workout tomorrow!
Hi Chelsea...enjoy the workout when you do it...brilliant that you see such a great increase in your strength! Happy Monday! Matthew
Somehow this has become the best part of my day.
This has become my go to arm day.. I've probably used this video 6 times now. I switch up some of the weights movement's with resistance bands movements, and some triceps movements with tricep dips on my chair. I love it !
I really enjoyed that workout. Always enjoy doing biceps..though my left arm struggles to keep up! I can do tricep pushups guys! Haha! So excited! Then you throw in dead stop tricep pushups....whhhhaaatttt?!😳 But then I did those too!😊 The pushups at the end were great...and by great I mean killer!🤩 Haha. You really know how to finish the arms off!😅💯%💪🏻🥴 Really a great way to show our progress! I couldn't eek out a skull crusher during the workout. But I knew I should be able to do them now so after the workout was over, I took a longer rest and I did a few of them. 🙌🏻👊🏻😄 Enjoy the workout guys! Thanks Caroline! Also, thanks for sharing that you usually only do this type of workout once a month..I agree all the other workouts hit and cover so many areas!
OK just perfect Caroline! I did it after one hour running but these push ups oh my God! Just to inform I couldn't do it so I chose planks! Instead of nothing.... ❤️❤️❤️I really thank you I really appreciate your job!
I get such a good pump from this workout and great gains all around. All I do is Caroline’s workouts and I have been putting on muscle like crazy
I think this has been one of my favorite workouts so far! My muscles felt so tight afterwards 👌👌
I also managed to do my first tricep push-ups!! Being someone who couldn’t even do one regular pushup, it truly shows how anyone can build that strength and do what seems impossible!!
Wow Jackie! Brilliant to read!! You’ll have a lot of fun now practicing and seeing what else you can do!!😁💪⭐️
Loved the workout tips. As always Caroline maintains a minimalist aesthetic with her cues, previews, setting. Everything is beautiful, including her, of course!
Thank you so much Karen... I do love Nike for sportswear!! Glad you had an awesome session!!⭐️💪
I love working out my arms and this was a really challenging, awesome workout. Those sklullcrusher pushups are a true level up thing.
The background music kept me pumped throughout the entire workout. Thank you for this awesome workout, Caroline!
Definitely hits the weak spots!! I had to tone down on the weights even before the 1st exercise was over. My objective is to build up equal strength on my left arm & to get the vein to peek out like my right arm by the end of EPIC II ! ;-) Thanks for all these great workouts Caroline.
Excellent Lydia!! You obviously focused really hard in this session and felt it!! Way to go!!! Cx
@@CarolineGirvan thanks for the encouragement and for being such an inspirational trainer💪🏼🤗
Great way to start my day! Thanks Caroline!!
This is going to be amazing!
Don't you mean ARM-azing? (sorry I've been in lockdown too long!)
@@i_jaysmith 😆😆😆love it J!! ⭐️👊🏼
This is sheer madness... Killer exercises! Loved them!
Love love love arm day!! Goals, biceps like yours Caroline....I still have a long way to go. Fantastic workout! Thank you!
Same here! Arm day is one of my favorites!
@@rupinjeremiah9589 hello! I alternate between 10 lb (4.5 kg) and 15 lb (6.8 kg) dumbbells for biceps. If you are wanting to grow your biceps in other ways, check out Athlean-X (Jeff Cavalier) on UA-cam. Just search biceps on his channel and he has so many great tips to help build your biceps. Hope that is helpful. Have a great day!
@@amykrupa-wyckoff4601 Thanks for the encouragement and guidance, Amy! It really means a lot to me coming from such a strong person! I will look into your advice!! I am very thin and weak :( I can do 6-7 bicep curls with 1 lb dumbbells and then my arms just give up. Can I try this lesson again without any weights at all? I am sorry to ask you a lot. As a man I I want to build self worth and be empowered and independent. I tried my mom's dumbbells but I could not even move it from the ground. :(
@@rupinjeremiah9589 before you can make further gains with strength, your nutrition must be in order. Being sure you are getting in high quality whole foods. No processed food or sugar. Quality protein is a must for overall health, but especially for muscle repair and building. About 1 gram of protein per your goal body weight. Ex: I am 150 lbs so I make sure to get in at least 150 grams of protein daily. Stay with the weights you can do and do as many reps as you can, it will build over time but consistency in training, but most importantly nutrition, are key.
@@amykrupa-wyckoff4601 Oh thank you for the advice! It is very kind of you to help me! I am 5'10" and 130 lbs. I want to achieve thick biceps like Caroline has if it is even possible for me! I guess my meals are very small and I don't eat much of protein. I will look at trying to increase my meal size. I will continue with 1 lb dumbbells and do as many reps as I can with it. May I ask, does your arm really have the muscle??
Done plus 30 minutes of cardio after feeling accomplished.
Snowed in again too icy outdoors so looking forward to this.
Yes! It is so nice not to have to go to the gym. Caroline's workouts are better!
@@lindsaybaxter831 yes they are!!
I could reaaally feel my arms muscles, not that much in the sore-exhausted kind of way but rather in the pumped up kind… love it!
Jello shaky arms now! Feeling the 🔥🔥🔥 LOVE IT!!
Doing this workout at 7 months pregnant (of course only with 10 lb dumbbells) Your workouts are amazing, thank you!!!
I have become possessed by Caroline's workouts- Never thought working out is easier than rest day 🤩🤩
Edit: the workout kills me but it's crazy fun~
Hi Kotori...I’m not sure that the workout is easier...but it’s a lot more fun!! Have a great workout! Matthew
@@matthewalmond4688 the workout sure is hard- but going a day w/o is also hard BC the workout is vv fun!!
Thank you Caroline for amazing workout. Love it ❤
I struggled today even with my 15lb DB. At times used my 18's and even dropped to my 12's on the skull crushers. Awesome burn Caroline!!!
Wow Janet!! Go girl!!! feeling pumped after this I’m sure!!! 💪💪💪😁⭐️
@@CarolineGirvan Absolutely!!! Love training upper body. See you tomorrow morning for that leg 🔥
Solid awesome arm workout! I loved it. I will be sitting a lot for work today so during the 20sec rest I did jumping jacks. Now off to try and shower and hopefully not need my arms to do so LOL!!! Happy Day 17 everyone! You can do this!!!
Hi Allison...yes this was a tough one...a good burner! I'm hoping I don't need my arms too much today too! Matthew
Looking forward to this one!! Thank you as always, your workouts are a lifeline at the moment in lockdown, really appreciate your hard work!
This one does look really good! Her workouts are the best!
@@lindsaybaxter831 keeps us on our toes!
Wow, that was a really good biceps and tricep workout, the best ever. I generally love to train agonists and antagonists, it balances everything out and the muscles are in balance. Thank you Caronline for this brilliant training. Also for the beautiful flowers in the background, I'm already looking forward to spring. Here in Oberallgäu / Bavaria we always have very long winters and right now it's snowing again. So I have to be patient until spring finally comes again. I wish you a happy day, with many beautiful moments and spring flowers. Helen
Hi Helen...sounds like you had a great workout! Like you I loved Caroline’s flowers today...hopefully you’ll soon have some lovely flowers to see in the Bavarian countryside! Enjoy the rest of your day! Matthew
Fantastic Helen! Yes I do like a wee season like this sometimes too! Especially allows the biceps to a much needed break! Cx
That "curl pulses, noooo!" moment of solidarity between me and Caroline 😂🥴😅🥴
Those were killer. Lots of self-talk to finish those! 🔥 🔥 🔥
😆😆😆⭐️👊🏼🔥🔥🔥🔥🔥yes totally understand this moment!!
I kinda panicked at sec 20 but even told myself we were halfway and it kept me going but good Lord they were killer 🔥💖
I had to switch to lighter weights. :/ I listen to my body and somedays I feel stronger than other days. At my age I really don't want to injure myself. We don't bounce back at my age. Lol!🙄💕
@@rebeccagrahek9262 Nothing wrong with that!! Still a killer!!
Loved this!. Arm day is my favourite. Lots of 😬😬😬.. feeling fab!! 🤗🤗🤗
Ah, so nice and relaxing 💪🏻💪🏻💪🏻
Day 2 ✅
Used 2x6kg, I never dare go for Caroline’s weight, especially in upper body. Managed quite well actually, even thought I could go slightly heavier but not for the lying ones for my grip isn’t very good and don’t want to drop them on my head. 🤪
Crusher push ups are still impossible for me to do, but hey ho starting to feel more confident in triceps push ups, which was impossible for me at the beginning of epic.
I absolutely loved the colour coordination of the flowers and Caroline’s top!
Thanks CG 🌸
Fantastic Mariela!! So glad you had a great session!! Try maybe upping your weights soon if you considering it!!⭐️👊🏼
@@CarolineGirvan , ah, you’re such an inspiration! ❤️
Will try and up these weights I promise 🤞🏼
Thank you Caroline! Loved it💖🤗
Killer workout!! I had to post the comment 2 hours after the workout because my arms were on fire🔥🔥🔥💪💪💪😲
wow wow wow !!! this is definitely my favorite workout now !!!
About to do this arm day. It took me this long to recover from that hiit yesterday but I’m good to
go now.
Always my go-to video for arms !
triceps push up at the end is definitely a love-hate relationship >< hurt but satisfied!!!!
Hi...yes the push ups sequence at the end is definitely tough! Matthew
Just completed! Loved this arm workout!
Be careful everyone , don’t over push yourself like I did in this one it will delay your goals . I am not able to do much because I hurt my wrist doing these sadly ! I can only work on abs and do elliptical , while waiting for my wrist to heel ! Take care and workout smart guys 💪💕👋FYI my weights were to heavy I realized but I learned from this !
How heavy were your weights?
Just finished and absolutely loved it. Caroline was so right, my arms were on fire after few first minutes 🔥💪🏼