20 Min BICEP WORKOUT with DUMBBELLS at Home | Caroline Girvan

Let’s hit those biceps!! Follow along with this focused 20 minute bicep workout with dumbbells!!!
I’m using 8kg in each hand for your reference during this dumbbell bicep workout.
We will be working our way through different variations of curls to really hit the biceps at different angles, pace and points during this bicep workout.
I would like revisit some points that I cover during the intro:
Keep elbows locked into side throughout, apart from the drag curls but even they they should be tuck in close to body whilst moving.
Try to not straighten arm at bottom of movement to prevent strain on elbows and wrists.
Take a break as and when you need it... the timer is only a gauge and you don’t need to neglect form to stick to timer!
The timer will be on for 40 seconds work and 20 seconds rest inbetween. Please remember, it’s not about how many you do... it’s about how good you do those that you do! Quality over quantity!!
ALTERNATING CURLS
DRAG CURLS
HAMMER CURLS (SLOW)
CROSS BODY HAMMER
WIDE CURLS
CURLS TO MIDDLE CHEST
2 X CURLS WITH HOLD
STATIC HOLD
SINGLE ARM CURL (TUCK BEHIND)
SINGLE ARM CURL (TUCK BEHIND)
ALTERNATING REVERSE GRIP LOWER
PREACHER CURL
PREACHER CURL
CURL PULSES
HAMMER CURL W/ HOLD
SUPINE ROW
SUPINE ROW
21s W/ 2 x DUMBBELLS
21s W/ 1 x DUMBBELLS
PALM FLAT CURL
PLANK 1 MIN!!
Of course the plank 1 minute at end if you joining me for the August Challenge!
I hope you all enjoy this arm workout as much as I did!! 💪💪💪💪💪
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

[@anthonycarson2541]

So there was never any question I was going to return to this 20min DB Bicep workout. First off if you ever inspiration to what this routine will do for your biceps have a look at Carolines arms, simply incredible definition. Please do listen to the tips at the start and also throughout the session. These are really useful. How many times at the gym do you see the DB being swung during biceps curls. I'm learning less weight, more form, gives better results. Just have a look at the number of variations in this well constructed routine, all done at home, and hitting all the bicep. I used 10KG DB again and the pump is incredible. I love training arms especially when every curl hurts. Sunday HIIT to start the day and Sunday Biceps to end the day 💪. Proud to be one of the 200000 currently improving their fitness and just feeling brilliant, and for me building decent muscle is a bonus. 🤩🤩🤩 💯+💯. 🔥🔥🔥🎉🎈🎉🎈🎉🥇🏋️‍♂️

[@Mrflippyfloop]

100% agree.

[@danamclemore3805]

Geeze, who the hell asked you?

[@anthonycarson2541]

@@danamclemore3805 do you not agree ?

[@anthonycarson2541]

@Julie-Anne I love this one Julie-Anne short time but so effective

[@ellieharris3752]

Ive been doing this with 5kg dumbbells but just added 1kg on and struggled so much and couldn't do as much... Wondering when the right time is to add weight 🤔

[@maniam.2251]

The best part of your workouts is the instructions and advices you give us at the beginning in order to do the exercises right. Please do not stop to do this, thank you so much!

[@matthewalmond4688]

Hi Mania...I fully agree with all that you say! Matthew

[@ceemitchie890]

Yes! Same sentiment here. I appreciate her instructions and tips on proper form pre-workout.👍☺

[@beautiful_bags]

@@ceemitchie890 100%!!

[@titifash74]

100%

[@isabelmora471]

Please don't stop. I have come a long way dealing with depression. And because of you, I have left all that behind. Your truly an Angel. I feel mentally stronger and happier. God bless you Caroline.

[@madelinegonzalez7075]

may god bless you always 🙏

[@michaelasrich7831]

Everybody commenting about her body being “too muscular” as if she did it for y’all and not herself 😂

[@CarolineGirvan]

Yes Michaela!! Thank you! Hope your training is going great!! 👊🏼👊🏼⭐️

[@ChrisParayno]

Too muscular?! Are those the dislikes?!🤦

[@shuelayearwood9862]

I think her body is absolutely fantastic. She has just motivated me to get back on track

[@scott5855]

Too muscular?? Jealous trolls...

[@MotorCityPhoenix313]

Her body is absolutely amazing.

[@kerenliciousgonzalez5272]

I am fascinated since I found your channel, they transmit a lot of sweetness, and simplicity, I am in love with your workouts. I admire you and I admire your dedication thank you.

[@CarolineGirvan]

Aw thank you Kerenlicious (love your username 😉) I hope they continue to challenge you and provide motivation!! 💓

[@samantha-kemp-therapy]

Ive been doing your workouts for 3 weeks starting this week and I've noticed more definition and more correct form than I have in five years of weights. You are such a good coach and thank you.

[@kstephens1991]

Same! Been doing it for 4 weeks now and I can’t stop checking myself out in the mirror. Girl gots gainsss

[@jonathanmarois9009]

Them: "You have girly arms!" Me: "Like Caroline Girvan? Thanks!"

[@CarolineGirvan]

😆Brilliant Jonathan-Paul! 😆I’m sure you absolutely smashed this session!!👊🏼💪

[@Jackjack-zl4nt]

Wish i had girley arm's & guns

[@HJMell]

I actually kept up with her. LOVE Caroline and her workouts. She has the best arms.

[@piney_studios]

@Abdelhadi Ja’ara well women can still gain muscles but 99% of the time it won’t be as much as men. Men’s muscles are just able to grow bigger and repair faster.

[@DanaiHelen]

@Abdelhadi Ja’ara no its not manly. Muscles have no gender. Women can be muscular and hot. Get your sexism out of here. STRENGTH TRAINING IS FOR EVERYONE. MUSCULAR WOMEN ARE NOT MANLY, THEY ARE WOMEN WITH MUSCLES.

[@Gabby-oh2cj]

Watching her feel the burn only confirms she is human too 😬💪❤

[@precious_n330]

Everyday I look forward to your workouts I really feel and see the difference and nothing is stopping me.. Thank you for changing my life💪

[@CarolineGirvan]

Excellent Nkomo!! You are rocking this training girlllll!!👊🏼💓💓💓

[@satishpawar7036]

Nice

[@jackiemote5445]

My arms have not changed until I started adding this dumbbell workout to my routine. I do it once a week. My blouses are finally fitting.

[@joelgadde]

I’ve come back to this video at least once a week since you posted it, Caroline. This is by far my favourite workout video. The first time I did this video I was only able to use 10lbs weights. After around 7 months now, I’ve worked my way up to 35&25lbs dumbbells for this video. I’ve got to say, you’ve helped me turn my fitness game around, and I really appreciate it.

[@christineroberts1451]

This was a fantastic routine. I learned a lot and really paid attention to form. Caroline is an incredible coach and inspiration. My fitness has reached new levels thanks to her guidance.

[@loganm434]

i did the minute challenge!!!!!! this is the first time in literal years ive been able to hold a plank for longer than 30 seconds, thank you so much caroline, ive been following your workouts for a little bit, and im getting so much stronger. keep up the work anyone who may read this, her workouts really hit hard :)

[@kirkstevens1502]

I was old school. Go to a gym and kill myself for three hours and then not go back for weeks. CG has taught us that less is indeed more. Short workouts with max effort bear the sweetest fruit. CG packs so much activity into a less-than-20-minute workout. Work smarter, not harder. Thanks, CG!

[@florafatalis]

Yes!!! More videos to get our goal toned arms. You’re so strong and toned, Caroline, dream body and dream strength! Also loving the supportive and kind (and strong!) community you’re cultivating. Also super appreciate again how you guide us on proper form and execution. So important to target the right muscles and prevent injuries!! Even though you’re instructing us all remotely, I did notice a big difference in my form and my performance when I’d follow your instructions on how to execute movements. Thank you, Caroline!!!

[@matthewalmond4688]

Hello...yes Caroline’s instruction is just so good isn’t it! Matthew

[@CarolineGirvan]

Excellent!! You will gain a lot more out of your sessions now!! 👊🏼💓💓💓💓

[@florafatalis]

Matthew Almond agreed!! So excited to keep progressing with Caroline and the community! ❤️

[@peterburgess5492]

Thanks Caroline! Great exercises. Carefully demonstrated! Am 75 and building new muscle with no injries. Thanks very much for your fun guidance! Best wishes.

[@anthonycarson2541]

YESSSSSSSSSSSSSSSSSSSSSS This is the most perfect Bicep 💪 Workout ever ever ever. After the third set using 10kg my biceps were on fire 🔥. As the workout progresses the burn just keeps intensifying and the Popeye Pump just gets bigger and bigger. So many brilliant workouts Caroline but this is my all time favourite. I feel it was created just for me 😉 I love this so much and thanks for the great form tips at the start so good to focus the mind muscle connection which I'm trying to perfect. 😘😍🥰 . You really are one amazing trainer. Thank you Caroline 😊

[@CarolineGirvan]

💪💪💪💪💪💪💪💪knew you’d love it Anthony!! 💓

[@anthonycarson2541]

@@CarolineGirvan check popeye on insta 🤣🤣🤣

[@captainhmk]

I'm a senior and thought I was still in shape since I am very active in maintenance around the house, landscaping, and gardening. However doing heavy work and actually being in shape are two different things. I finally came to realize I needed to get back into shape for real. Too many years of desk work before retiring took a toll on my strength that I had taken for granted. So, I'm very impressed with the type of exercises Caroline is presenting. I've had a number of joint injuries in my earlier years as a fire fighter so I'm working on those areas where I'm the weakest. Very motivating.

[@palomaminor]

YESSS! finally an EFFECTIVE workout on KZbin without push ups! my god I think I'm gonna cry. I LOVED it Caro, thank you!!!!

[@CarolineGirvan]

Excellent Paloma!! I think you’ll love the variety here!! Go girl!! Have fun! And thanks for joining me!!👊🏼👊🏼👊🏼⭐️

[@palomaminor]

@@CarolineGirvan oh my god, now I am crying! Thank you Caroline for answering!! wow, its just amazing. Im 16 and already did epic 2, now on third week of epic heat, and going for more!! YOU are literally my inspiration to get better from my ed, and my daily motivation to not give up on this lockdown that in Argentina is still at phase 1 since march 2020. Thank you, thank you, thank you. don't give up guys, you are truly remarkable

[@stevo9712]

Thanks Caroline! I love this one, smashed it 😜! I’m 66 n have been working out at home with dumbbells n body weight for more than two years now. I thought my routines were tough enough until I found you. My wife and I have been following and doing your workouts for more than two months. We have our favorite routines on our white board and workout five days a week. Your workouts are incredible and well thought out, what a difference they have made in a short time, we are on our way to the best shape of our lives because of you! Thanks again Caroline !!

[@aliviakterrell1358]

As a PT for 30 years and a former FBB even I needed inspiration... thanks for getting me excited about training again.

[@CarolineGirvan]

Fantastic Alivia!! I am honoured that you are joining me!! I hope you enjoy the variety and I’m sure you will smash every session you do!! ⭐️👊🏼

[@aliviakterrell1358]

@@CarolineGirvan Thanks so much.. keep killin it. 💫💪

[@lucyr972]

I am buzzing after this workout even if I’ve lost basic function of my arms for a bit 😂 thank you!!! Watching you felt very empowering 😇💕

[@ei256]

Hi all! I'm gonna post updates of my workout every alternate day (I'm doing biceps, shoulder, biceps, shoulder..) starting today for your reference: Day 1: I could easily do all of these excercises with 1kg weights. I can feel the burn, not very tired. I also did 50 reps of wide curls before I found this video. I'm planning to eat eggs a lot. No other changes in diet plans. Let's see how it goes! Day 3: I was again able to do the excercises easily. I can feel my biceps hardening and its starting to become more defined. I am thinking of increasing the weights although I'm not sure when the ideal time is.

[@lindenmckay5846]

you’re incredible thank you for putting out the best, most creative & challenging workouts on youtube!!! no one like you! appreciate all that you do and provide for this community, you’re my go to channel!

[@rupinjeremiah9589]

Hi! Is this also for men? I am man and did this with my mother-in-law but it was brutal! I used soup can (half kg) as weights but could not even last 11 minutes into the lesson when my arms completely gave up and I stopped and my MIL told me to go and rest to recover. My MIL did the full lesson with 8 kg dumbbells! Her biceps are like tree trunks! I feel really low and defeated.

[@rachc.7795]

Here after Epic Heat day 8! Love it! Thank you Caroline!

[@urmomlovesme3440]

I've been doing this workout and some other of Carolines arm workouts for over two weeks now and I feel so much stronger than when i started. I am in love with these workouts and really enjoy doing them now. Thank you so much for these videos, everything about them is perfect!!

[@loveveganliving2468]

I'm still doing one or more of your workouts a day and I'm loving it! They are the best! Thank you so much!

[@hoshiyoh4677]

When I first tried this I did it with 2kg dumbbells and now I can complete this with 5kg dumbbells!! This channel is a treasure, thank you so much!

[@Parker13520]

Bíceps measuring?

[@sheeeeezza406]

Here after Epic Heat and I'm having such fond memories of Caroline's plank challenge back in the summer. We've all come so far, and I love it!

[@dkreppucci411]

I just discovered you this past week. I am a 72 year old guy who has pretty much gone to seed as they say. I love the simplicity of your workouts and your encouraging smiles and gestures. I especially love all of the "standing" workouts as with my bad knees and back it is difficult to be getting up and down off the floor - last year I injured my back - ended up in the hospital for 3 days - trying to get off of a weight bench after doing dumbbell presses using another's routine. I hope I can find more standing workouts - you really are a little bit of a thing but a mountain of inspiration and hope. I would pay for these workouts in a heartbeat. Thank you.

[@melissakranz4109]

So thankful to have found your channel. You are the "Best" trainer by far. All of your workouts are challenging and never the same. Thank you for posting todays work. Looking forward to your Bicep work out. On another note, always hated planks, but I met your challenge and glad I did. It has helped me get out of my head and last so much longer than I have ever been able to do when performing a plank! :)

[@matthewalmond4688]

Hi Melissa...I fully agree with you! Caroline is the best fitness trainer on KZbin by far!! Have a nice evening, Matthew

[@CarolineGirvan]

Excellent Melissa and thank you for your kind comments. I am honestly so happy you are embracing the plank challenge... amazing and nearly done!! Way to go!! 💓💓💓💓

[@melissakranz4109]

Hi Matthew. Just finished her bicep work out. I don’t even know how I’m typing right now. My arms and hands at shaking. Luv her and her work outs!!!!

[@mariyamtzaidi98]

I love how she instructs you beforehand and do not want you to rush into finishing sets ‘Quality over Quantity’ 💕 Btw! This music playlist is hip, I would love to know more about it

[@Belginni1]

Caroline I've been looking for a short, sweet yet powerful arm workout for a while and I found you!!!.... you're awesome!!! Thank you for sharing your work with us. You are the only one so far that says "take your time". Other workouts are wayy to long and I end up tired, bored and not wanting to do it again. You workouts are perfect!!! Thank you! ❤️💪

[@rupinjeremiah9589]

Hil! Is this also for men? I did this with my mother-in-law but it was brutal! I used soda cans for weights but could not even last 11 minutes when my arms completely gave up 😟 My MIL used 8 kg dumbbells and did this full lesson powerfully! She has tremendous thick biceps and massive strength in every possible way and dimension! I feel really low and defeated

[@HeyItsTheKellys]

Caroline, I joined you on 11/22/22, for a challenging rewarding bicep workout to complete my day. Thanks for this wonderful 20 minute routine, and for reminding us to focus on form, quality over quantity. Humbling and strengthening!

[@ellajo1209]

OMG. That plank challenge, 1 minute makes me happy. Hope all is well with you and yours. Thank you, Caroline,

[@CarolineGirvan]

Me too EllaJo!! A minute plank to many will feel so much easier now!! 💓

[@franberlin77]

Best biceps workout I've ever done 💪❤‍🔥

[@nicoleganssinger1069]

So, so, so grateful for this lady!!! LOVE these workouts so much.

[@juicedrinker9636]

I started working out last month and I fallow this video 2 to 3 times a week. This is the first time I did the plank challenge all the way through! I’m improving every day thanks for the video!

[@sylvia1124]

Ok..now this after Epic Heat back. Bring it on, Carolyn!

[@danamclemore3805]

I have been working out for over 15 years! Thisis the FIRST time I have ever gotten a glimpse of mind-bicep connection!

[@CarolineGirvan]

👊🏼👊🏼👊🏼👊🏼🤩

[@JackieP8540]

I cannot wait to do this workout on Saturday. I've been following your workouts for the last 2.5 weeks and I'm already feeling and seeing the difference. Just checked today and my wings are no longer there!❤ Thank you so much.

[@CarolineGirvan]

Excellent Jackie! You obviously training hard!!👊🏼💓💓💓

[@lindagrohmann3022]

Just came back to this one after completing days 31 & 32 of the EPIC program and it was amazing! Thank you soooooo much, Caroline, for all these brilliant workouts, I have made such immense progress ever since I found your channel! Am still doing biceps mostly with 5kg each but can do more reps with perfect form, and in general I have to stop a lot less often now even with heavier weights than when I started doing your workouts about 3months ago. Hope you and your loved ones and everyone else in this fantastic community are doing well, stay safe everyone 💕

[@rupinjeremiah9589]

Wow Linda, such incredible arm strength! 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, great self worth and confidence! I am a man and did this lesson with my mom. It was really hard for me. I used half kg dumbbells throughout and stopped midway as my arms just gave up :( Is it very weak? My mom did the full lesson with 9 kg dumbbells. It takes me 5-7 trips to carry the groceries while it takes my mom 1 trip.

[@celestegagne1035]

Once again FANTASTIC! I love how you incorporate so many different exercise, I feel myself getting stronger after I complete your workouts!

[@pameverett1990]

I look forward to Caroline's workouts so much! I am a trail runner and believe weght lifting is essential to overall strength and endurance. This week I did 4 of Caroline's workouts and the more I do them, the more I want to do more! This one was great.

[@Evelyn-xx8qx]

I literally searched for a biceps workout this morning and now you posted this... I love your workouts!!! 😊😊

[@kristabradleymusic]

I don’t even know how many times I’ve done this workout (I rotate it with many of your others!) but I DO know that I have muscles now that I have NEVER seen and am up to 12.5 pound weights (I started at 5! 😆). SO THANKFUL for your helpful and smiley face! 🥰👏💕

[@rupinjeremiah9589]

Hil! Is this also for men? I did this with my mother-in-law but it was brutal! I used soda cans for weights but could not even last 11 minutes when my arms completely gave up 😟 My MIL used 8 kg dumbbells and did this full lesson powerfully! She has tremendous thick biceps and massive strength in every possible way and dimension! I feel really low and defeated

[@danamclemore3805]

GIRL, I have been working out for MANY years and have NEVER come across such a thorough, concentrated bicep workout. I appreciate you. Thank you very much...you are moving to the front of my ARM workout playlist

[@rupinjeremiah9589]

Hil! Is this also for men? I did this with my mother-in-law but it was brutal! I used soda cans for weights but could not even last 11 minutes when my arms completely gave up 😟 My MIL used 8 kg dumbbells and did this full lesson powerfully! She has tremendous thick biceps and massive strength in every possible way and dimension! I feel really low and defeated

[@svetlanayurke]

I love all your workouts! Thank you, Caroline, for your tremendous job!

[@virginia6540]

I like going back to some of her older routines as they still can crush and challenge your muscles. It is inspiring to see how far we have come along with Caroline. Thank you 😊

[@YogiBethC]

I love tough but doable workouts like this one! I enjoyed going from one exercise to the next, no repeats.

[@rupinjeremiah9589]

Hil! Is this also for men? I did this with my mother-in-law but it was brutal! I used soda cans for weights but could not even last 11 minutes when my arms completely gave up 😟 My MIL used 8 kg dumbbells and did this full lesson powerfully! She has tremendous thick biceps and massive strength in every possible way and dimension! I feel really low and defeated

[@MuhammedYanar17]

Other youtube channels do not show traction movement in biceps training. But when I watched your video and trained with you, I felt it was really effective.

[@jacquelinemorrison4734]

Really enjoyed this workout today. And thank you. I'm so happy to descover your channel.

[@Lud.Gaille.Deneuville]

Thanks Caroline, it was great. ☺️☺️☺️ Don't change anything, you are so professional. I've been following you from France for some time now. You are top 💪💪💪

[@monicafellulageller3007]

B 4 3 months when i started her working out i had flabby arms now its well toned and muscular,thanks to her 😭❤💋

[@ThisIsBasementFitness]

Throwing out there for the world, this is my REGULAR weekly bicep workout, usually around 9pm after a long Tuesday working. 20 minutes, there's not excuse why I can't knock it out. That's why I love it. And it grows the guns.

[@noralynpropps2327]

I felt all the 🔥 🔥 🔥! Loved it Caroline. You've really helped me with my endurance and strength . Thank you so much

[@agnesduf3506]

27/07/2022 ADD on EPIC HEAT DAY 8 DONE !!! Thank you Caroline ! Biceps are on fire !!!!

[@monicamoreda3432]

Hola, te sigo desde las Islas Canarias, España, tus rutinas son muy buenas, gracias 👏👏👏🤸‍♂️

[@shreyadiwakar9561]

The workout is awesome but can we also please talk about the absolute fire playlist she put together for us?

[@cedricplane6428]

Great session - AGAIN - you re amazing - keep going like that - you re giving so much motivation 🥳

[@SandRa-qe1qz]

Thank you very much for this training videos. I am 51 and I walk a lot, so my legs are ok and in shape ;-) To do sth for my arms I make your trainings, 15 oder 20 minutes three times a week. I can't use 8 kg as you, i choose 3 kg. Maybe someday I am able to take more. Regards from Germany :-)

[@cindypgambino]

Woah I thought my biceps were gonna just die! Great arm challenge. I’m finished with biceps today thanks to this

[@marisolsinclair6524]

Thank you so much Caroline. I always enjoyed your workout each time. God bless you more for the amazing gift you are sharing to evetyone . ❤

[@lindapeden3572]

Pushed in after Day 8 Epic Heat Lot new stuff for Me Thanks Boss Done in SUN Scotland🌞🌞🌞🌞🌞💐🎁🏃‍♀️🏆

[@vylia]

Second add-on after EPIC III, day 28, third round. What a progress! Thanks, Caroline!

[@michaelormanli5778]

I’m seeing a change already thank you so much honestly

[@vicenteabrenillo4846]

how often u do this in a week?

[@vortexfitness44]

@@vicenteabrenillo4846 I would do it twice a week

[@vicenteabrenillo4846]

@@vortexfitness44 thank youヾ(•ω•`)o

[@hollywoodclassics1781]

Caroline is a workout goddess. A self made fitness queen. A ray of sunshine, I absolutely love her.

[@kimstadtherr]

Been searching high and low for a good bicep workout - perfect for tomorrow morning! Thank you ☺

[@matthewalmond4688]

Hi Kim...yes I fully agree!!

[@CarolineGirvan]

Matthew Almond I wonder if you will rock this workout with your bands as that would be an insane workout Matthew!! 🔥🔥👊🏼💓💓💓

[@matthewalmond4688]

Hi Caroline...that is my intention! Matthew

[@lexienicole6425]

I love this workout! It's so realistic when she takes mini breaks because it gets to be too much! Definitely makes me feel better about any breaks I take when working out after going to higher weights or anything :) Caroline, you killed it!

[@vylia]

Fantastic session! It's challenging and fun, and the biceps felt it all! I remember the first time I did this one with my tiny 3kg dumbbells! Great to see the remarkable progress! Thanks, Caroline!

[@rupinjeremiah9589]

Hil! Is this also for men? I did this with my mother-in-law but it was brutal! I used soda cans for weights but could not even last 11 minutes when my arms completely gave up 😟 My MIL used 8 kg dumbbells and did this full lesson powerfully! She has tremendous thick biceps and massive strength in every possible way and dimension! I feel really low and defeated

[@vylia]

@@rupinjeremiah9589 Yes, I think it's also for men. I've been adding this season once per week since three or four months ago, and I can see a lot of progress. I use 2×7.5kg dumbbells for the majority of the exercises, except for 1×10kg for supine rows and palms up curls. But, when I started this long streak, I couldn't do wide curls with more than 2×5kg. So, if you focus on consistency, I'm sure it'll improve! It's you vs. you. Don't feel discouraged, just keep pushing and be patient. :)

[@rupinjeremiah9589]

@@vyliaThank you for your guidance, ma'am! My MIL told me to try it again after a few days rest but to try without any weights to see how many minutes I can last! My MIL does this powerful exercise very regularly with her heavy dumbbells! I cannot even move her dumbbells from the ground 😔 I really want to build biceps if it is possible!? She told me this is very very hard training and done by very strong empowered women and that I should try without weights first. I tried an arm-wrestle test against my MIL's arm but I could not even move her arm even when I used both my arms together against her one arm 😟 As a man, I really want to feel confidence and self esteem in front of my MIL

[@rupinjeremiah9589]

@@vylia hi ma'am, is it possible as a man I could also develop the thick biceps the empowered women's have who do this training?!

[@vylia]

​@@rupinjeremiah9589 Yes, of course. But more than the training is needed. You should also eat and rest properly, be consistent with your training, have discipline, and be patient. It's a balance. Caroline has a private group where you can find tons of advice (including from the male followers); maybe you could join it. I'm a petite woman and continue developing muscle, but I use this session as an add-on only. I follow her longer programs because they're well planned and are fun.

[@TheFredamsterdam]

Hello Caroline Your videos are just amazing, clear, right to the point, perfectly explained, I am doing workout for a year only, at home, I will stop using app as I found your videos now. Thank you for keeping me healthy, happy, and motivated, you help us to make us happy... I am french leaving Netherlands, so Ne changes rien, continues de nous rendre heureux,merci, merci, merci c'est juste excellent Fred

[@dipikachaudhary3838]

Your channel is like blessings ❤️

[@vylia]

Second add-on after ENDGAME day 42, second round. What a progress. Today, I completed the 21s without any problem. Thanks, Caroline!

[@ummyusuf2705]

Omg I cannot wait to try this workout😍🔥 I can already tell it's gonna be an awesome workout💪

[@vylia]

Second add-on after EPIC III, day 42, third round. Thanks, Caroline!

[@telmasilveira3873]

I am loving it. Have been doing your workouts and looking forward to it every day. Doing this one tomorrow! Thank you. X

[@naturegirl2873]

Caroline is a gem! I'm glad that I found her. She is an inspiration and is changing my life. I mean that from the bottom of my heart. Thank you!

[@temeciapurnell7187]

How often to do this workout

[@lissetttovar]

Hands up with my robotic arms!!! 😂❣️🤘🏻💖 thank you for the initial recommendation! Definitely felt it working better. Viva Caroline!!

[@mardenekillebrew5369]

I do all my workouts with you, Girl!!! ABs, Triceps', Biceps!!! YOU ROCK!! I am 59 and I can keep up with you! I just have to use lighter weights due to thumb arthritis! I LOVE YOU!!!

[@rhetttravolta9879]

First off, I love the bicep exercises.. Second, I love how you smile, it's nice to see you're not all stiff and serious.. its refreshing.. As of this moment, I'm a subscriber.. :)

[@vylia]

Add-on after EPIC II, day 7, second round. Thanks, Caroline!

[@prettypicture1000]

Gosh if every woman had arms like that no man would ever even think of messing up with us.

[@mihaelabraga9022]

Done it. Loved it!💪 The close ups are soooo motivating❤️ Thank you, Caroline!

[@rupinjeremiah9589]

Hil! Is this also for men? I did this with my mother-in-law but it was brutal! I used soda cans for weights but could not even last 11 minutes when my arms completely gave up 😟 My MIL used 8 kg dumbbells and did this full lesson powerfully! She has tremendous thick biceps and massive strength in every possible way and dimension! I feel really low and defeated

[@jordanaba9104]

I have been struggling to like working out. I have always loved sports and movement but when it came to just grinding down and doing a calisthenics or barbell workout I just had no motivation and I hated it a lot. It was causing me to do worse in my sports than I knew I could. I came across your channel and something about the set up, the moves, and your personality totally changed my view of working out! I am now excited to and have the motivation. You are no nonsense and are so kind! It makes me feel happy that you are doing your best right with me and that yea you have to take breaks because you are also getting stronger you aren't just telling us what to do so we can have "abs" but you are bringing us on your journey to be and feel the best we can. I just really want to thank you for helping me so much and I hope you never stop posting!

[@CarolineGirvan]

Aw thank you so much Hannah for joining me!! I appreciate your feedback and you obviously like a challenge!!👊🏼⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️

[@Cris-ww1wx]

The most beauty trainer 😊

[@Patrinarutherford]

Thank you so much! I am 62 and am returning to weight lifting after a lot of unrelated injuries and years of absence. This is perfect!

[@prozdrowotny]

I really like the close up of the upper body

[@SuperColon2]

Enjoy these biceps exercises. Thank you.

[@Rose-pb4lt]

Great one thanks ♡

[@vylia]

Second add-on after FUEL day 17, second round. So good! Thanks, Caroline!

[@flaviagoncalves1156]

Mais um treino maravilhoso !! Te acompanho sempre!!!😘😘

[@vylia]

First add-on after ENDGAME day 2, second round! One of my long-time favorite sessions! Thanks, Caroline!

[@heldaalbuquerque7355]

Isso mesmo, temos que manter os bíceps fortes❤😘👊

[@mjeng7269]

I've been meaning to get into arm workouts because my arms are a bit weak. It's my first day doing this and I already feel really good after! Your workouts are always so helpful and encouraging. Keep it up! Love you 💗

[@TingleStormASMR]

My biceps are on fire 🔥🫶

[@user-ow9jy8ss8u]

JUST PERFECT!HONEY YOU ROCK!

[@vylia]

Add-on after EPIC II, Day 27, second round. Thanks, Caroline!

[@reneeontop39]

Not me dying with 8 lb dumbelles 😭

[@tovameguira6381]

Haha same!

[@theguardgirl]

SAME its ok XD we will get there

[@HelgeSnutten]

8 Kg = 17.64 lb, that ís ...

[@reneeontop39]

Moving up to ten lbs now 🥳🥳

[@nikiray.]

Renee the boss omg great job, keep it up sis!🏋🏼‍♀️

[@vylia]

Add-on after FUEL day 30, finale, second round. I love this session! Thanks, Caroline!

[@SatGavFitness]

Size of those guns 💪