Caroline Girvan
UPPER BODY WORKOUT with Dumbbells – Muscle Building | Circuit Series Day 2
Total upper body attack!! The back, chest, shoulders, biceps and triceps will feel the Impact of this dumbbell circuit workout!
For this upper body workout you will need a pair of dumbbells and your mat!
The dumbbells I am using for other reference are 15kg each and 8kg each!
Each circuit is performed for 3 rounds! Once we complete each round, we have a full 1 minute rest!
BENT OVER ROW
CHEST PRESS
PULLOVER
RENEGADE ROW
PUSH UPS
1 1/2 REP SHOULDER PRESS
ALTERNATING PRESS
FRONTAL THEN LATERAL RAISE
PARTIAL LATERAL RAISE
PARTIAL REAR DELT FLY
SKULLCRUSHER
SHOULDER CRUSHER
DIAMOND PRESS
x5 PULSES THEN x1 CURL
ALTERNATING HOLD TO HAMMER CURL
Burnout!
1 minute TRICEP PRESS!
Take each rep to the full range of movement that you can! Try to not cut corners.. with curls, full range or pulses the elbows stay steady! During the frontals and laterals, try to resist the lowering!
Highlight for me is the finisher! Nice to be lying down but complete tricep press to failure!
3 circuits, all major muscle groups tested!
A lot of fun alright!
Your upper body will feel amazing after this!! 😁
Cx
Always ensure you warm up before any workout. Here’s my 5 Min Warm Up Routine: https://youtu.be/c0VxUFHdYzs
Here’s today’s optional add-on: https://youtu.be/3O66a3rqOjo
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Caroline Girvan
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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
– Hi everyone and welcome day
two in our circuit series. And today it's upper body. All you'll need for today's
workout is a pair of dumbbells and your mat. The dumbbells I'm using for
your reference are 15 KG each. I will also use eight KG each as we progress through the workout. We start with our compound movements and then we move into our isolation. So we'll be hitting our chest and back primarily at the start, into then our shoulders and then our arms, biceps and triceps. The timer is going to be
on 40 seconds of work, 10 second rest between each exercise. Within each circuit
there are five exercises and we do those in a rotation
for three rounds in total. Once we complete the three
rounds of those five exercises, we then have a minute rest before we move on to the next circuit. 10 seconds is not a lot of time for rest or sometimes getting in position. Take your time. You will see me even if I'm ready to go into the next exercise, ready poised. I may even still take a few
seconds just to think, okay, bicep curls here we go. I'm going to keep my elbows in. I'm going to keep my
shoulders back and down, and I'm going to control the lowering. Sort of thinking ahead
as to what you're exactly going to focus on. With the bent over rows really focus on keeping the back steady. Shoulder blades together. Chest is open throughout, lower nice and slow, drive up. Bring those dumbbells back at
the same pace you lower at. With the renegade rows feet
wide, squeeze the quads. Try to keep your back steady. Imagine there's something on
your back like glass of water. And you really try not to
spill that glass of water. Squeeze the squads, really
brace the core for that row. During the skull crushers, you're going to try and
keep the upper arm steady. Lots of people do skull
crushers slightly different. So of course if you're
used to do certain way by all means do it your own way. But the way I like to
do my skull crushers, I actually keep my eye on my upper arm. And then I lower the dumbbell
down towards my skull, lengthening the tricep
and bring it back up. Following skull crushers
is shoulder crushers. You may never have seen
this exercise before. This is just a little exercise
that I sort of like to do. It's basically elbows in
just like the skull crushers. However you're going to
bring it to your shoulders. And you don't need to worry about keeping your upper arm steady. That can move down. However try and keep those elbows in. Especially as you drive
the dumbbells up again. During the pullovers to
intensify if you wish you can refrain from bringing
the dumbbell right up perpendicular to your body. So you can keep that little
bit more tension on the lats by bringing it up, but just not straight. However if you need a break,
definitely bring it up tall. There's just a few little
pointers for you to think about as you progress through the workout. So just remember it's three
rounds of each circuit, five exercises in each circuit. We do have back and chest,
then on to shoulders, and then arms. We have a little finisher of
triceps just at the very end for one minute. You're going to feel amazing
after this, let's go.
#UPPER #BODY #WORKOUT #Dumbbells #Muscle #Building #Circuit #Series #Day
source
Brutal 🔥 💪🏼🫶🏼👊🏻
Super Great thanks
You are amazing and love your workout❤
my arms feel like jelly and my shoulders feel like they are going to fall off. So overall, that was a great workout!!!😂😂😂🔥🔥🔥
Help!!!!!!!!
I just found this video and I like that it’s just slow heavy weight movements. I want to start doing just muscle training programs because I can’t do fast pace movements due to vertigo making me pass out. All those up down up down up down programs leave me sick or fainting.
Can someone link me this program series or was this just one video?
I want to do upper body one day, walking the next, lower body day 3, walking day 4, abs & back day 5, walking day 6, stretching day 7 then repeat. But I was hoping to find out if this video is linked to a circuit training program?
Thank you for the workout!!
May 6/25 🥵 💪🏽💥 C1 35, single 30, 35 lbs. C2 12.5, 15, 20 lbs. C3 12.5, 15, 20 lbs. Burned 350 calories .
Let me tell you a joke: I thought this was easy… Yeah 😂
💪👏👏👏❤️🔥
When I can’t get to the gym, these videos save me!!!!
🔥🙏🙏🙏
My shoulders are toast
Woot 🎉
Completed 3/16/25. Favorite upper body w/o
Round 2
Circuit 1: 2 x 35 lbs
Circuit 2: I used 17.5s and 15s
Circuit 3: 2 x 15 lbs
Finisher: 2 x 17.5 lbs for 30 reps
I shakily express that i throughly enjoyed this workout! I seem to love complexes and circuits the most, especially if it has repeated exercises. I'm nowhere as strong as CG who is using pairs of 15kg and 8kg but that's what motivates me to push myself! Thanks, CG.
3/5/2025
HERE WE GO
This was a challenging workout, and I love it. I used 10lbs, 12lbs, 8lbs, and 5lbs. Not sure I could ever lift 20 per arm! wow.
1/31/25!
done 25min
OMG, 3 years later and this is STILL a killer upper body circuit. Each of the 3 circuits focuses perfectly on 1 part of the body (chest, shoulders, arms), and I'll admit to cutting to 2 sets rather than 3 when the exhaustion is too strong, especially now that I've made it to 12lbs rather than 8lbs. Always amazed Caroline is usually doing the same amount, but in Kilos. Zowie!!!😅❤🙏
16:25
My new fav! Amazing upper body!,💪🏼🦾🙏🏼👊🏼
This lady has changed my life. U r awesome. God bless u
Awesome 👏🏼 thanks
solid workout
Love this ❤thank you !!!! 💪
Amazing 🤩 thanks
Thank you for this Caroline! ❤ This was great!