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30 minutes to strengthen the shoulders and triceps, with focus on the side delts using dumbbells & bodyweight! For this shoulder & tricep workout you will need a pair of dumbbells, mat and a chair for bodyweight dips! The dumbbells I am using for your reference are 8kg each! There is a staple pair of exercises; bodyweight dips followed by a tricep specific exercise! During the dips, extending the feet away will increase the difficulty and bring the feet in closer to body to reduce the bodyweight on the triceps! We finish with a combination of push ups & lateral raises just to burn out! The timer will be on for 45 seconds of work, 15 seconds rest! LATERAL RAISES LATERAL RAISES LATERAL RAISES SHOULDER PRESS SHOULDER PRESS SHOULDER PRESS DIPS KICKBACKS HAMMER PUSH PRESS HAMMER PUSH PRESS HAMMER PUSH PRESS ALTERNATING 90° LATERAL RAISE ALTERNATING 90° LATERAL RAISE ALTERNATING 90° LATERAL RAISE DIPS DIAMOND / TRICEP PUSH UPS ALTERNATING LATERAL RAISES ALTERNATING LATERAL RAISES ALTERNATING LATERAL RAISES PARTIAL LATERAL RAISES PARTIAL LATERAL RAISES PARTIAL LATERAL RAISES DIPS TRICEP PRESS FACEPULLS FACEPULLS FACEPULLS SKULLCRUSHER SKULLCRUSHER SKULLCRUSHER DIPS Finisher: PIKE PUSH UPS (30 seconds) TRICEP PUSH UPS (30 seconds) PIKE PUSH UPS (30 seconds) LATERAL RAISES (10 seconds) PARTIALS (10 seconds) LATERAL RAISES (10 seconds) There will be some tips on some of the exercises as we go through the workout to help just remind you to focus on each movement, to train safe, and also to increase the difficulty as it is more challenging to control the weights! The slower you make the lowering portion, the more intense!! Shoulders & triceps is a great combination to incorporate into a workout and I’m sure you will feel this intensity!!! Cx To download the FREE EPIC Heat 10 Week Program Guide, simply visit https://carolinegirvan.com where you can gain access to the full schedule, information relating to the program, FAQs, some tips relating to the training, nutrition and mindset! Always ensure you warm up before any workout, here is my new EPIC Heat Warm Up Routine: https://youtu.be/Wf7BDS2KHGs Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: https://youtube.com/c/carolinegirvan/?sub_confirmation=1 Optional Add-on: https://youtu.be/KzBZ02EAJvE My Other FREE Workout Programs EPIC Beginner: https://www.youtube.com/playlist?list=PLhu1QCKrfgPUZ7_HDxP8P_-0ffNoobSDH EPIC I: https://www.youtube.com/playlist?list=PLhu1QCKrfgPW3VAMHM-wefcO4ZyXf6cwt EPIC II: https://www.youtube.com/playlist?list=PLhu1QCKrfgPVI4oP_bKz1NvbPgsRaE8AQ Join The Community ▶ Instagram: https://instagram.com/carolinegirvan ▶ Private Facebook Group: https://facebook.com/groups/carolinegirvan Equipment I Use: ▶ My Amazon UK Page: https://amazon.co.uk/shop/carolinegirvan ▶ My Amazon US Page: https://amazon.com/shop/carolinegirvan Business Enquiries: ▶ Email: [email protected] Caroline Girvan PO BOX 115 County Antrim Northern Ireland BT38 8WB 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