CGX: Chest and Triceps Workout

This is a workout from Caroline Girvan‘s CGX app. For more info on Caroline’s App, see the CGX App page.

I love these app workouts! This is a short and focused workout to target your chest and triceps. Caroline works you thoroughly and in such a short amount of time! You can stack these workouts together to create your own unique muscle split workouts. This morning I did this workout first, (so I did the warm up, which is upper body focused) then I went straight into Unilateral Shoulders (skipping the warm up). The stretches are pretty short, so I made sure I had YouTube open on my TV with an longer and more thorough upper body stretch session ready to go. Since I Airplay to my TV, as soon as the workout was over, there was my stretch. Pretty awesome workout this morning!

This workout is done interval style. The interval and recovery times are all different so they are noted below in the breakdown. There is a timer in the upper right hand corner of the screen counting down your intervals and recoveries. During the recoveries Caroline previews the next exercise. There is also a progress bar at the bottom of the screen, counting down thee workout time as a percentage.

Chest and Triceps Workout is 18:42 minutes (this time does not include the optional 5:55 minute warm up) with a 1:30 minute stretch. Equipment: dumbbells and a fitness mat. Caroline is using 17.5kg/38.5 pounds and 10kg/22 pounds dumbbells. The weights listed below are what I used.

  1. Chest press for 45 seconds (30# DBs)
  2. 30 second rest
  3. Repeat #1 & 2 two more times
  4. Chest flys for 55 seconds (22.5# DBs)
  5. 20 second rest
  6. Repeat #4 & 5 two more times
  7. Push ups for 55 seconds (Caroline is using push up bars, you can use dumbbells)
  8. 20 second rest
  9. Repeat #7 & 8 two more times
  10. Diamond press for 55 seconds (same as a chest press but DBs are pressed together above chest) (22.5# DBs)
  11. 20 second rest
  12. Repeat #10 & 11 two more times


  1. Skull crushers X1 dumbbell for 60 seconds (one 25# DB)

One thought on “CGX: Chest and Triceps Workout

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s