Day 16 of EPIC | 40 Min Dumbbell Back and Bicep Workout at Home

Day 16 of the EPIC Program and it's a back and bicep workout! This is a solid upper body session targeting the upper and middle back and those arms!
You will need dumbbells, a mat and something steady to lean against for the bent over rows. Optional is a chair that can support you whilst doing pullovers however these can be also performed on the mat! On the chair allows for a greater range of motion.
I am using 2 pairs of dumbbells (17.5kg and 8kg each).
The timer will be on for 30 seconds per exercise and 30 seconds rest. Many of the exercises are single arm so we will perform the exercise on one side, then straight into other side.
I would suggest counting how many reps you perform on one side so you can then do the same on opposite arm.
The exercises are performed as follows:
BENT OVER ROW (total 4 sets per side)
LANDMINE ROW (4 sets)
SUPINE ROW (total 4 sets per side)
REAR DELT ROW (total 4 sets per side)
LAT SWEEP (total 4 sets per side)
PULLOVERS (2 x sets 1 minute per set)
RENEGADE ROW (4 sets)
DOUBLE ARM ROW (x 2 sets)
DOUBLE ARM SUPINE ROW (x 2 sets)
HAMMER CURLS (x 2 sets)
1/2 CURL TO ROTATE (x 2 sets)
CURL PULSES (x 2 sets)
Finisher: 21s!!! (Bicep curls x 7 bottom half, x 7 top half, x 7 full range!)
I absolutely love training back and biceps... trust me, you will feel muscles you Mayne never felt before!
🤩👊🏼👊🏼👊🏼👊🏼
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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

[@TheMotoChick9]

So thankful for you doing this! Everyday just keeps getting better. I've done at least 75% of all your videos and you still seem to keep them fresh. So excited to keep progressing in weights and body definition. You are the only KZbinr that gives the results I am looking for. Lots of Love.

[@CarolineGirvan]

Fantastic and thank you for messaging! I may provide some structure to the workout and motivation but it is your dedication and training intensity that is giving you the progress! You rock!! Awesome you have done so many of the workouts too!! 👏🏻👏🏻👊🏼👊🏼👊🏼👊🏼🤩⭐️

[@randileeshelton]

Your works outs are by far the best!!! Thanks for the new videos!

[@5sosft1d49]

In the last 3 sets of curls I was like, come on Caroline you can do it!!! As if she’s not lifting 3 times what I am lifting 😂

[@katethomson8025]

😂😂😂😂

[@ashley.dodson]

Lol!

[@kaylaalexander1188]

same lmaoooo

[@oliviasade7530]

Right!! 🤣🤣

[@louiseleung8099]

I completed every single workout for the past 3 weeks!! I have never followed a fitness program so religiously. Thank you Caroline and the CG community!! Wohoo, I'm pumped for week 4

[@kavyadas3419]

This is called commitment Louise.. keep inspiring..

[@matthewalmond4688]

Hi Louise...well done...this is a brilliant series isn’t it...and I think this is such a friendly, welcoming community! Hope all is good for you and have a lovely day! Matthew

[@linkamoreno9959]

Same here. I only struggle with the healthy eating part though💔💔 that's very hard ☹️

[@amperage8032]

That’s fantastic! Way to go! Your health is one of the best gifts you can give yourself. This is a great community, such kind people all supporting one another. That is the best! 😊 I’m pumped for this week also and am cheering everyone on 👏 🎉💖🏋️‍♀️💪🥰 🌎🌍🌏 Thanks cg 💓

[@paulinemorris5925]

Same here couldn't miss a day

[@nathalie1343]

My dear Caroline, your workouts are the absolute best I've ever seen and, for me, you are the most authentic and loveliest trainer on KZbin. Apart from gaining strength, one of the biggest changes I've seen is my mood. I've always worked but never before has a routine made me such a happy and content person. Thank you! :-)

[@amandamusch3997]

Yup, the same over here! :)

[@matthewalmond4688]

Hi Nathalie...I fully agree with all you say. So glad you are enjoying the workouts...Caroline is just the most brilliant fitness instructor, isn’t she? Hope all is good for you. Matthew

[@luSEsitOS26]

I fully agree with you x

[@CarolineGirvan]

Aw thank you so much Nathalie for commenting. I am honestly so thrilled you are enjoying the training... it really does make such a difference when you look forward to it.. even if you know it’s going to be a tough session! 💓💓💓💓💓💓💓💓💓💓💓💓💓💓💓💓💓💓

[@mimijohn5923]

Yes she is the best love her ❤

[@megbp6595]

Caroline, you are amazing! I have been working out on KZbin for a year and a half and quite frankly was stuck in my progress. I am a breast cancer survivor and I’ve been working to drop body fat so I can keep fighting and be around for my two boys, 3 & 5. I stumbled upon one of your videos 5 days before EPIC started and was instantly hooked! I loved your “getting to know you” video and so I committed to EPIC. After only 3 weeks I’ve dropped body fat, my clothes fit better and even my balance is better! Sneaky how you work that into your workouts 😉 I’m so HAPPY to have found you!💕💕💕 Thank you! You are a true professional!!!

[@anthonycarson2541]

Hi Meg what an amazing post. I was stuck in a rut as well doing loads of workouts lifting heavy weights and getting very little progress. Now its all change getting fitter, more defined, and yes in the current climate the mental attitude is focussed on a positive. Imagine its only week four cant weight to see how we all are at week 10.

[@CarolineGirvan]

Thank you so much for your message Meg. I am honoured you are joining me and Anthony here who appreciated you taking the time to share an insight into your journey. I wish you the best with the EPIC Program and I look forward to hearing how you progress and feel!!💓

[@starshine9836]

Good music✅ Great colours ✅ Great workout ✅ Fit human that shows tiredness from workout ✅ Thank you. Due to different time zone, I can always plan and save into a playlist ahead with your latest video for the next morning workout. ❤️❤️❤️ Tip: save the warm up, workout and stretching in the playlist. ❤️❤️❤️

[@bethanybauk]

You will love it! There is a calendar that she has on her website so you know what is coming each day! Or for the whole challenge! 😉💕

[@MonstaBoog]

It’s official! This is the longest I have started and stuck to a dedicated routine. Not sure how you make these impossible AND achievable, but thank you! Haven’t looked forward to the next workout so much in my life. Just getting back active with specific goals and this blessing has made it fun again! Huge respect for you and this great community of positive people! Have fun everyone

[@jillianmielke8536]

Me too! I think I keep coming back *because* it's impossible and achievable. Love the way it makes me feel about myself!

[@vasundharabhriguvanshi8379]

Loved it. For the first time i completed the entire workout with five kg weights and some exercises with 8kgs. May not be much but i progressed from 3kg to a minimum 5kg is huge for me. I think by the end of this program i will progress to 10kg weights at least! This is a big win for me. Thank you Caroline!

[@kathrynkane2201]

I’m a 55 year old massage therapist, 28 years of practice, but one long year off due to COVID. So I need to get back in shape to start back to work next month. My daughter suggested your workouts, and she’s right! I love your inspirational strength, clear cues, and variety of exercises. This is helping so much to get me ready!

[@haliva13]

Me: trys to do this exercise My heart: if you don't stop, i will

[@she_woke_up]

😂

[@mariagraziarizzo204]

Me too

[@rafaelsoares9372]

kkkkkkkkkkk

[@junerowland5501]

🤣🤣

[@cvrcek888]

:D

[@alexandrabrownfranco9388]

I felt so empowered in this one! Seriously, you have me feeling good about myself. My appearance hasn't even really changed yet, but what I really love is the way I feel! I'm stronger, more balanced, and more confident. Thank you Caroline!

[@Loyalspartan3]

Ends the video with a "and that was the warmup lets begin the workout". 😫 should start a patreon honestly would be blessed seeing these continue forever feel bad it being free

[@anthonycarson2541]

Great set today 👌

[@kavyadas3419]

Just waiting for this.. Caroline just a suggestion for you.. if possible go for a Sesame seed oil massage.. warm it under sun only.. this is what we used to do at the weekend. We practiced 7-8 hours dance practice for 5days and this oil massage helped us in recovery and it maintained water loss from our skin.. sharing this tips with all lovely Epic fellows...

[@CarolineGirvan]

I would absolutely love a massage and this sounds wonderful Kavya!! I will bear this in mind definitely!!🤩

[@silviatrapper3907]

Sesame oil is so amazing for massage!!! Awesome post

[@deannabernard2252]

😊

[@akritimjn]

Day 16 ✅ The first 15 minutes were brutal for the lower back even though I made sure my form was correct. The last 15 minutes were pure magic ✨ I don't know what was happening in between 😂 Loved it, going to stretch tonight . Thank you Caroline ❤️

[@rotapp7268]

Worked out in gyms for over 10 years but when the pandemic locked me in, you saved me Caroline. Thank you.

[@clarus7981]

Felt that in back muscles I didn’t know I had ! And my biceps are burning 🔥 Thanks Caroline 🥰

[@tammyrael3029]

The more I do these workouts the more I admire your strength!! I'm dying with 15 pounders and you're lifting twice that!! What a great workout. Can't wait to see you tomorrow! Thank you!!

[@CarolineGirvan]

Excellent Tammy!! 💓💓💓💓

[@micheleanderson452]

Seriously I did 30/25/20 then 12 and 10s on biceps. She’s a beast!!!

[@matthewalmond4688]

Hi Caroline...this is a brilliant start to week 4! Like you I love working back and biceps...once again you have devised a great format for the exercises with repeated sets. Thank you, so much, Caroline for all your hard work and dedication. Have a lovely Monday! Matthew

[@matthewalmond4688]

Just done this...really great as always. I love the way the exercises are put together so that you work the biceps quite hard in the back exercises then really finish them off at the end! I loved the 21 finisher...really hard as a finisher should be! As always a superbly well planned workout. I shall definitely be feeling my biceps for the next few days!! Thank you, Caroline! Matthew

[@Nirak373]

Congrats Matthew!! What a start into the week but it definitely looks like another tough workout 🥵😉 I think we can trust in Caroline‘s words that we will feel muscles we may never felt before 😄 Have a good and lovely day, Karin

[@matthewalmond4688]

Hi Karin...thank you...have a great workout and a lovely day! Matthew

[@sylviaplaggemars8570]

Matthew Almond so keen to do this one. 💪💪. Well done Matthew

[@samanthamilner4486]

@@matthewalmond4688 Morning Matthew, just finished, a fantastic start to the week, I loved the combination of this one, 💪👊 and the burn at the end 🥵 felt sooooooo good 😂 see ya tomorrow 😃

[@annbalinsayo7450]

Hi miss caroline! 😊 I just want to thank you since day 1 of this epic workouts. You've bring huge difference in all of us especially to us women. You've made us realize that women should not be afraid in lifting weights, your workouts made us enjoy the sweat and most of all to love the burn! feel so epic! Thank you so much! 😘

[@CarolineGirvan]

Fantastic Anna Marie, and thank you so much for messaging!! Yes definitely feeling strong is for everyone!!👊🏼💓

[@sharonzeller2270]

Caroline, I have been working out at a gym for most of my years and the more I work with you, the more I feel this by far is the best “at home” online program I have come across and it’s “free”! As long as you have a set of dumbbells that can challenge you, there’s really no excuse. Your program design is fantastic; intense when needed to fatigue your muscles to enhance your muscle growth. The lat work was awesome and to think I could only work my lats using a lat pull down machine. I’m fortunate enough to have a variety of weights and kettle bells to anti up or down when I need to. Thanks so much for everything you do. You’re always “smiling” face is the best way to start the day!❤️

[@matthewalmond4688]

Hi Sharon...I so much agree with you. Caroline is just so brilliant. Hope everything is good for you...enjoy the workouts! Matthew

[@CarolineGirvan]

Excellent Sharon!! So happy you are loving the sessions!! Can’t beat the feeling after a tough one!!💓💓💓🤩

[@thoughtsoftheheart]

This is the first back exercise I've completed and I loved it! Thanks Caroline for creating a program that targets all key areas and helps us get stronger 💪🏼 Let's smash week 4 everyone!

[@CarolineGirvan]

Fantastic Brittany!! You may grow to love back now!! 😁👊🏼

[@Suuunflower08]

Work in progress, so happy to be consistent for the first time 🤧! Thank you so much ❤️

[@lisanelson7284]

It's a beautiful Monday!!!! Way to bring me back Caroline!!! Arms are pumped up!! Back feeling strong!!! Love back workouts

[@divyaranim]

Day 16 and I'm still here!! You motivated me to keep going, Caroline, thanks! Every day I look forward to continuing your Epic program. Cheers

[@aryakhajuria2268]

Day 16 completed! I lifted a weight I thought I wouldn't be able to lift today! Thank you so much for challenging me and thus giving me a pleasant surprise! Let's keep growing 💪💪💪

[@nozipholuphondo452]

Thanks Caroline. This was epic. I am so behind with your schedule I know that you are on day 44 and I have just completed day 16. I will get there. You are amazing. A lot of us depend on you in getting in shape. Thank you for being so selfless and sharing all of this with us. Much love💕

[@andreahighmoor7808]

Same 😅 Found the Epic program a little late but I'm loving it. Let's do this! 🤜🏽💥🤛🏽

[@cathleencb6456]

Another amazing workout Caroline! I am getting good results from your workouts. Thank you very much! I look forward to your workouts every morning.💪🏾💪🏾❤❤

[@lynncordova5284]

I’m 50 and have stayed fit and healthy over the past 20+ years doing bootcamps, weight training, boxing and even barre. Up until Covid hit, I was more focused on weight training with my husband and his training partner so I was really pushing myself to keep up with them and in some ways to out due them...I’m pretty competitive. When Covid closed down all the gyms, I lost my routine and my “groove” along with a lot of my muscle and definition, and it didn’t take long. I am super picky on my training so initially was following my Bootcamp trainer online but that came to and end. I found you on KZbin while searching for my next move, and right away knew you’re someone I’d like. I must admit Initially your arms and how beautifully toned they are caught my eye (they’re what I aspire to have)!! I started doing your workouts and love them!! It’s hard for me to find a trainer that challenges me, keeps me interested, and many times feeling “the burn”, but your workouts always have....and many times beyond that! I feel my strength definitely coming back . I always try to go as heavy as I can without losing my form to help with that. I just hope to get my definition back soon, and ultimately to have arms like yours :) which know diet is a huge part of. Thank you, thank you!! You inspire and motivate me and always shine the whole way through. The Epic program has been awesome and have been sharing with so many.

[@rebekahm7296]

Hi! Thank you for sharing your story. I can relate with you in so many ways. I've been committed to incorporating Caroline's workouts into my daily activities for about 5 weeks and am seeing the shoulder and arm definition that I used to have. Stay with it! We can do this. 💪🤗💚

[@cdigdawg]

These workouts are so well put together, the flow is amazing. I was stuck in a workout rut but this series has fired me up again. I can't believe she has a couple of more series available too! Thank you Caroline!

[@leighwisner7107]

All of Caroline's workouts are so incredible. I am so very thankful for this program!!

[@marlawainscott6656]

Excited for this one! Yay! Let’s do this! I have loved every workout on this epic challenge! Haven’t missed one day! I’m feeling stronger with each one. 💪

[@matthewalmond4688]

Hi Marla...I fully agree. I haven’t missed a day and Caroline finds something exciting for us to do every day! Have a great workout and a lovely day. Matthew

[@nontomfeka9197]

I've not missed a workout too, so excited and I'll do the whole 10 weeks, I just won't quit.

[@matthewalmond4688]

Hi Nonto...you are very dedicated...always here as soon as the workouts are posted...so I am sure that you would never quit! Hope you have a great day! Matthew

[@deryak9983]

YESSSS! Intense upper back strengthening! EPIC 💚💎💚 I've noticed since the second week that my stamina (posture) has been straighter. And after today's session , it feels as if smth is pulling back my shoulders;) my upper back is definitely growing stronger. * I'm so happy to have gotten back to your workouts Caroline. Thank you , your workouts have everything - they excite, improve, encourage and give the urge to continue 💓👊💎💚

[@bethanybauk]

Day 16 ✅ This was a great workout Caroline! Andy and I smashed this one together! 💪🏻💕 Absolutely love that format! You always come up with the best formats for your workouts! Will admit, even though I was holding my core TIGHT my low back got sore in the bent over position. Just took a quick break and got my reps out anyway! 😅 Loved the new moves, I have been with you since early July and have never done the Lat Sweeps and Landmine Rows - loved them!! Thank you so much!! ‘Looking forward’ to lunges tomorrow 🥴 I will be sore for the rest of the week! 😂

[@matthewalmond4688]

Hi Bethany...well done...great workout! Yes, looking forward to lunges tomorrow! Hope all is good for you. Matthew

[@bethanybauk]

@@nicolaadair5649 yeah, mine went away not long after we switched to different moves. I still had to loosed the muscles after the workout though.

[@edithheussen878]

Yessss, week 4 has started!! I so much love the build up of the exercises! Day 16 ✔️completed. Happy week!

[@throwitaway517]

That was absolutely WONDERFUL... I can barely type this. Thank you CG! :-)

[@terryhennessey9147]

Fantastic workout! Haven't done back like that in a long time! I can only imagine your muscle fatigue with the weight you use! You are very impressive and a goal to reach for all of us!

[@herbie13]

Oh the pain, so much pain 😅 probably my favourite day so far though. Honestly seeing the strength progression is the best feeling 🙌🏻

[@tamavincent8654]

Thanks so much Caroline, this is one of my favorite workouts. I use to do weight training but it’s been years since I practiced regularly and since I’ve found your workouts, I have started working out regularly and I’m loving it and feeling so much better! I’m sixty years old and I feel many years younger thanks to you!! I love the split body part workouts!

[@arwab2158]

I do feel the muscles like I have never felt it before! my biceps are swollen!! I used a variety of weights ranging from 14 kg to 5 kg.. LOL. At the end I had to go lighter or my form would be compromised since my biceps couldn't take it any more :).. That was slow, strong and lovely. Thank you!

[@MichaelLewicki]

Still feeling this waking up two days later. Brilliant workout, Caroline! 🙏🤛

[@priyadarshinijadhav1911]

We are training our back and biceps today💪💪💪💪 So excited to do this in the evening!!!!!! I am sure this is going to put my arms on fire 🔥 Love your all workouts!!! My day isn't complete without doing your workouts!!!!! Thank you so much Caroline!!!!! You are the best👍👍👍❤

[@CarolineGirvan]

Aw fantastic Priyadarshini!! You’ll love it!!💕💕💕💕

[@priyadarshinijadhav1911]

@@CarolineGirvan Yup I absolutely loved it!!! Thank you😊😊❤

[@pavlnik]

You make me feel pain in places I never thought I had muscles! I absolutely love your workouts!!!

[@mora-mora5655]

WOW! I loved everything about this workout, music and your positivity. Thank you 😊

[@CarolineGirvan]

Fantastic Mora!! And massive well done!!👌🏼💓👊🏼👊🏼👊🏼👊🏼👊🏼👊🏼

[@tracyyoung1631]

Your strength and dedication to these classes amazes me. I love the variables you include and always feel challenged ❤️

[@manvi3918]

I'm new here and was totally unaware of this epic program.. poor me 😳 I also did one of your hiit workouts today and felt great! But from now I wanna be a part of thus journey and veryyy excited to get started from tomorrow!! Since the hiit session is over, I'll do the rest of your four videos (including this) from tomorrow. Girlll thank you so much! Lots of hugs from India🙆

[@matthewalmond4688]

Hi Manvi...welcome to our friendly community! You will love doing these workouts! With all good wishes, Matthew

[@pamysmeuy5748]

Welcome Manvi 👋👋👋👋 #girvaner

[@samyveriani7196]

All the people of the world whit you ...training e sharing, beautiful thanks ❤️

[@amandamusch3997]

Wow, it got harder towards the end and that last exercise was really, really hard. And I only have 5kg dumbbells so I can only imagine how hard it must have been for you, Caroline. Those lat sweeps are something I wouldn`t have been able to perform a few months ago so that is pretty epic for me :)

[@CarolineGirvan]

Excellent Amanda!!! Feeling awesome I hope!!👊🏼💓

[@amandamusch3997]

@@CarolineGirvan Of course :)

[@gmme7314]

Let’s Go!!! ❤️🏋️‍♂️CG Back to the Beginning 2024!!!💫

[@AnneObozua365]

Let's go 🤞💪🏃‍♀️

[@bethanykross9394]

I L O V E this program!!!! Thank you SO MUCH Ms Caroline!!!!

[@quirky813]

Oh goodness gracious, I knew my biceps were weak but now I reeaaallly know. Thank you for another great one Caroline, here’s to week 4!

[@anjd4537]

Appreciate that you don't lower weights vs choosing to stop if you are finding it challenging. This makes you real & that you are using it for your workout too, not just for the camera or video. Makes me feel motivated when I'm finding it tough. Great job!

[@anthonycarson2541]

What a great Workout 👍 I have been waiting to pump some Iron and I certainly got the chance today. Chose 20kg and 10kg and that work really well for me. Slow and Steady as in the pre- workout briefing and ensuring same number on each eachside. The heavier DB really does work the back and you also see the biceps starting to pump quite early on. By the time I hit the bicep they were well worked and the last sets were completed with major effort. Great pump and the start of some vascularity 😉. I really did feel every minute of this workout and so good that I can use heavy weights to build muscle while if thats not your goal you can use lighter to build strength and definition. We are all winners with EPIC. Caroline I have to say you were so right, I love this 😀 looking forward to Chest and Triceps later this week, I know I gonna love it.

[@matthewalmond4688]

Hi Anthony...well done...impressive weights! I thought you would enjoy this one...and I am sure you are looking forward to chest and triceps later in the week. See you tomorrow for lunges...have a great evening. Matthew

[@anthonycarson2541]

@@matthewalmond4688 Hi Matthew yes this was great just to get a little.heavier weight going. Lunges tomorrow I can feel the burn already.... and yes so lookung forward to chest. You really feel that the program is starting to kick in and Im sure loads of people are starting to see the benefits. See ya tomorrow Matthew and have a lovely evening.

[@anthonycarson2541]

@@nicolaadair5649 ha ha Nicola the biceps they were tough after all the heavy lifting I have no idea how twisted my face was . The last 7 full range were shear grit to get them done. I got 12 -14 on the heavier sets which i was happy with. Some of the lighter ones were tough enough as well, defo felt the burn 🔥. Well done, Caroline will be in her element tomorrow with the lunges 😉

[@anthonycarson2541]

@@nicolaadair5649 thats funny Nicola as I also had a week side when I started following Caroline but I remember it being mentioned and really started to focus on that and I think the imbalance has got better. What really helped was holding the rotation that really strengthen the week side. Loving this EPIC though 😍

[@CarolineGirvan]

Nicola Adair 😆😆😆yes Nicola... bring not able to curl at the end is a good indicator of a tough session!!⭐️⭐️⭐️

[@susanne6025]

It's Monday morning and Caroline has come up with something with lots of love, thought and creativity. 🖐 I didn't know Lat sweep, but Caroline always has something new for us. Above all, always these burnouts that bring us to our pain limit. 🙈 I now also have 2 different dumbbells and the difference is huge. The 21Finisher was another highlight. Long live Caroline and your ideas and commitment 😇💪💥❗

[@CarolineGirvan]

Fantastic Susanne!! Yes what a fun yet challenging workout that really does hit the back and biceps max!! Great you have the weight variations!!💓💓💓💓💓

[@mariamakri1271]

I just did it, I want to cry every time I hear the music of the end xaxaxaxa. I enjoyed it, it was wonderful all the workouts and timers , I m so happy with this program, you are fantastic teacher with your smiles, kindness and all. Thank you

[@jillianmielke8536]

Even though you're not saying anything, you're teaching me to love and accept myself through these workouts. It's amazing really that a few renegade rows could do that for me. I was thinking, "My hips aren't perfectly still; am I moving them too much?" These workouts really put the power in my own hands, because there is no one else here in my living room today to answer that question for me, I have to answer it for myself. It feels like I'm practicing for life. When I'm unsure, I am learning to look to myself for the answers, not someone else. What an amazing leader you are, Caroline. Today I realized that I always think "I love Caroline", which is true, but it feels so powerful because who I really love that much is myself. I'm not crying, you're crying!!

[@carlosmethodfitness]

Love your work rate Caroline. Always producing top quality content. Tough workouts and very professional. Hope you keep building and growing all the time. Carlos & Bex xx

[@audreyb3690]

Love how varied these work outs are and you are always coming up with a new, interesting challenge. Your smile and happiness is infectious and I love that you model how to push yourself to the limit and take a break if needed. Thank you!

[@nicoleziegler6112]

You have been a saviour during this lockdowns! Because of workouts like yours - I mar never return to the gym!!! Your workouts are PHENOMENAL!!!!

[@ilsekast6000]

Genau! 😊💪

[@CarolineGirvan]

Excellent!! So happy you are enjoying the sessions Nicole!🤩🤩🤩🤩

[@jud7558]

First time I did renegade rows was 18 weeks ago. I was able to do with 8 lbs (each side) and couldn’t keep my wrists in the right position. Today I did with 20 lbs (each side) and wrists all the time in the right place. I’m proud of myself. Keep pushing it!!! 🔥

[@samanthamilner4486]

SUPER EPIC WORKOUT👌💪 I loved that, 💯🙌 it went so quick, never done the Lat Sweep before, brilliant 🎉🎉🎉 Superb start to the week 🏋️‍♀️😃

[@anthonycarson2541]

Hi Samantha saving this for later 😊 have my weights ready to go, great to hear you enjoyed it so I'm excited to kill it

[@matthewalmond4688]

Hi Anthony...you will really enjoy this workout...just what you enjoy! Have a great day! Matthew

[@matthewalmond4688]

Hi Samantha...well done..I loved it too and found the time went really quickly. Have a great day. Matthew

[@samanthamilner4486]

@@anthonycarson2541 you're gonna LOVE this, 💪👊 it was an epic workout, the combinations are awesome, I feel so pumped now ready to smash the week 😂😂 shame my holiday has finished and back to work this afternoon 🙄 let me know later how you get on. 😃

[@samanthamilner4486]

@@matthewalmond4688 hey Matthew, loved it, 👊😊 let's see what tomorrow brings.... Lunges and more lunges 😂😂😂🥵

[@nivethad1510]

I only had a 2kg pair so far...today I bought 5kg pair. I literally finished it...and The smile she had when we finished is like watching a proud Teacher...❤️ I'm so grateful to u my Irish Bomb ❤️🔥

[@LaLoLeigh]

So excited for this one! I love training upper body! Thanks Caroline! 💪🏼❤️

[@BarbaraDerksen]

I’m half way back to 33, where I left off last... working my way back up and it feels great. EVERY time I work out I thank God for kind people like you who’s generosity has made it possible for me to do this. Bless you and your family!

[@emiliefery2788]

Amazing workout, I was having a slow day and I now feel energised thanks to you! 🤗🤗

[@tonjaguilford2723]

Great workout! I did almost all of it standing! I’m 6 weeks out of knee cap replacement and I was excited I could stand for almost all of it. Couldn’t do the rows on the floor but I substituted. Really felt good to do a back and bicep workout. You are so awesome Caroline. Thank you for all your hard work on this series.

[@mehjie]

Again did something that I have never done before: lateral side sweep! Wow! Workouts for Biceps (and triceps), back/shoulders are so good (and not common)! love it love it love it. ❤️

[@TheBigMe0w]

Loved this workout! Thank you, Caroline!

[@EnergyFlows2u]

Happy Monday.. A new day.. New week, let's do this 💜

[@matthewalmond4688]

Happy Monday to you too, Leanne. Have a great workout. Matthew

[@CarolineGirvan]

Yes Leanne!! Super week ahead!!💓

[@Jordan90438]

You are my favorite trainer! I always make sure to include your workouts in my routine.

[@jenher8683]

Brilliant!!! My arms are like jelly right now but feeling awesome,!!!! Let's go team!!! 💪💪💪💃

[@bethanybauk]

Way to smash it! 👊🏻

[@beverlylucas159]

I enjoyed this workout. The last three sets were challenging because I went up on my weights Thank you Caroline. This is the Epic day 16th.😊

[@gabrielik601]

The best workouts ever ! 💪

[@chicapure]

16/50 !! Getting farther and farther every day !!!!

[@donna8904]

6 am here. Ready to start the day with this workout!!!

[@ariolamani6527]

Caroline you are the best, thank you💖💖💖

[@deannabernard2252]

Such a good burn!!! Thank you everyday for your dedication to fitness and health 🥰

[@shanabrooks2110]

This was my most favourite day yet! Love your variety and the music is always great :)

[@ingridfasquelle8190]

I absolutely love upper body sessions ! I'm glad i was able to finish the complete workout without skipping any exercise ! I'm happy i now can do renegade rows !

[@bethanybauk]

Way to go Ingrid!! 💕👊🏻 Felt great didn’t it!?

[@ingridfasquelle8190]

@@bethanybauk I really feel epic! 😁

[@CarolineGirvan]

Excellent Ingrid!! Such as sense of accomplishment!! 😁⭐️

[@marileedebruyn7192]

This was hard but it was so worth it. I used to measure workouts' effectiveness by how sweaty I was afterwards and how many calories I'd burned but I can feel that mindset changing throughout this programme. Thanks, Caroline, for the authenticity you show during your workouts - I appreciate that we suffer together. I hope you and your loved ones are keeping safe. Much love from South Africa

[@paulinemorris5925]

Just completed day 16 it's my favourite soo far...brilliant...I love how you explain everything beforehand...slow controlled engage core etc...thank you soo much I've learned a lot from you even though I've lifted weights for 9yrs x

[@CarolineGirvan]

Fantastic Pauline!! I am thrilled you are enjoying the workouts and yes I loved this session too!!👊🏼👊🏼👊🏼💓💓💓💓

[@ThisIsBasementFitness]

I just did this workout today for the first time. Awesome volume in this routine. My biceps were tired before even focusing on them, with all the secondary support to the major back movements. Great programming!

[@sarapuharich3140]

Who knew bicep curls could be so hard! Love how we are really targeting specific muscles!

[@burces1950]

Caroline cant live a day without ur exercises! My new addiction!

[@christinastyles2600]

I genuinely enjoyed every second of this workout !!! and I feel AMAZING now! so chuffed about week 4! and yes, Caroline's smile is like OMG!

[@katemartin6577]

Another brilliant workout Caroline, great start to a new week. Thanks for all your hard work and support. xx ❤... Class music too.. 🎶

[@CarolineGirvan]

Excellent Kate!! Well done!! 👌🏼👊🏼💓💓💓💓💓

[@trishtudor9704]

I think your workouts are amazing and it is making me push my body to do Different exercises. Also this workout plan is ideal for me being a single mum and can not get to the gym.

[@CarolineGirvan]

Fantastic Trish!! 👊🏼👊🏼👊🏼👊🏼👊🏼💓💓💓💓

[@yasemincicek1548]

Just here to say that you are amazing Caroline!!♥️♥️♥️

[@janashapiro905]

Another EPIC workout.. It amazes me the strength and the weight Caroline uses. Really enjoyed this one.. 💪👍

[@mapantonio9010]

Best workout I have done for back and biceps. Awesome feeling

[@marielaral6927]

I did it and I loved it. Made me feel really strong💪🏻 I also like to see how my body is changing as the epic program goes! Thank you, Caroline 🌸

[@Mrflippyfloop]

So good to see Caroline taking breaks on the 21's. I definitely did!!

[@CarolineGirvan]

Oh yessss!!! 🔥🔥🔥🔥sigh of a good session if you can’t curl at the end!!😆😆😆

[@slott2827]

You don't have to think it much... Just do it!! Thank you for driving this change in me. ❤️✨🌈 Carolike forever!! 👍🏽🥇💕Ax

[@anthonycarson2541]

Hi Slott great to see you driving on. Great session today, arms are sore tonight

[@slott2827]

@@anthonycarson2541 Oh yeah, Mathew !! 😅 Today is a holiday day here, in Spain. But I don’t forgive a training! Phew!! Arms On fire! 🔥🔥How about your arms? Thanks for your comment!! Happy week!! See you on the mat !!❤️✨🌈Ax

[@anthonycarson2541]

@@slott2827 Arms are great and slightly bigger than they started the day 😉

[@slott2827]

@@anthonycarson2541 😅😂😂Sure💪🏽

[@anthonycarson2541]

@@slott2827 Lunges tomorrow.the legs will be Muy cansado. Then Chest and Triceps on Wednesday looking forward to that one. Happy Holiday 😊

[@LauraGonzalez-tz7ux]

Thank you!! Your workouts are the best!!! Love them!! Training at home with you is a pleasure!!! So generous!!!!

[@lilly2b1]

I’m so much stronger 😮I managed most of them with my 10kgs I did the makers on my toes all 30 seconds with no break with the block on my back to make sure I didn’t twist. I did however drop set my biceps from 6 to 4 but that’s because they were shaking. At times when I don’t think I’m progressing I do something like this and remember I started on 4ks with so many breaks. I can’t wait till tomorrow ❤

[@delgoodhand3171]

I am following a week behind your 10 week programme and really enjoying it. Every day is different and always challenging. Thanks Caroline for putting up this programme. Really love your format; brief and concise with no unnecessary chat during the workout. You always explain things well and having a look at the next exercise is really helpful. Bring on day 17.....I know it's going to be EPIC! - Del Goodhand

[@ineslafon1807]

Hello day 16 week 4! Hello everyone! Let's go muscle our back to improve our posture to stand proud! Have fun and take care of yourself! Have a nice day everyone! 💗💗💗

[@CarolineGirvan]

💓💓💓💓💓👌🏼

[@llenori6]

Hello Caroline, what happiness it gives me when I finish another of your EPIC workouts, they are definitely very challenging and that is why I am happy when I finish them!!👏👏💪😅

[@maripi5522]

Looking forward to doing this tomorrow ! I just did yesterday’s Tabata 🥵😅. Week 4 already ! Woohoo! 💪🏻💪🏻💪🏻

[@CarolineGirvan]

Wow Maripi! Way to go!!👊🏼👊🏼👊🏼💓💓

[@maripi5522]

@@CarolineGirvan thank you! All your encouragements mean a lot (to all of us) ❤️❤️❤️❤️❤️❤️❤️

[@goncabakr7578]

Thank you Caroline for making me stronger. I love you