Day 8 of EPIC | Dumbbell Upper Body Workout


 Each exercise is performed for 30 seconds with rest period being 30 seconds between each set. We perform each exercise for 4 sets in total.

We then finish with a burn out of 2x sets of flyes and 2x sets frontal raises at the very end... 30 seconds of work with 30 seconds rest! Below is a breakdown of the exercises.. each is performed for 4 sets. Note that the second set of rows include no rest as we switch arms immediately!

I will be using 15lb, 20lb, 25lb dumbbells and a 12lb for front raises SHOULDER PRESS ARNOLD PRESS PUSH PRESS CHEST PRESS NEUTAL GRIP PRESS SINGLE ISO HOLD PRESS SINGLE ARM ROW (alternating sides) SUPINE ROW (alternating sides) PULLOVER Finisher: 2 x FLYES 1 x FRONTAL RAISES Please ensure you warm up for at least 5 minutes prior to beginning.



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