CGX: Just the Triceps

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

OMG–this workout fried my triceps! Most of the exercises are done twice and by the second set of each exercise I was struggling! I expect some serious tricep DOMS tomorrow. I stacked several CGX workouts together this morning for an hour long upper body strength workout. I started with 6 Minute Push Ups, then I did ‘All Heads’ Shoulder Workout and I ended with this workout. My upper body is definitely feeling it!

The exercises in this workout are done interval style; most of the intervals are 60 seconds of work followed by 30 seconds of rest. There is a staple exercise that is done twice in the course of the workout. It is what Caroline calls a “cluster set.” This means you will repeat the exercise 3 times. Each time it is done, you do it for for 20 seconds followed by only 20 seconds of rest. This 20/20 interval done 3 times is one cluster set. There is a timer in the upper right hand side of the screen counting down your intervals and recoveries. During the recovery Caroline previews the next exercise. There is also a little bar at the bottom of the screen that counts down the entire workout time as a percentage.

Just the Triceps is 22:05 minutes (this time does not include the optional 5:53 minute warm up or the 1:25 minute intro, which is also optional) with a 1:15 minute stretch. Equipment: dumbbells and a fitness mat. Caroline is using 10kg/22 pound dumbbells. The weights listed below are what I used.

  1. Skull crushers (14# DBs)
  2. Repeat #1
  3. Diamond press (chest press with DBs pressed together over the chest) (22.5# DBs)
  4. Repeat #3
  5. Staple: Tricep push ups for 20 seconds followed by 20 seconds of rest–repeat 3x total
  6. Tricep press (narrow chest press, keeping arms close to sides) (20# DBs)
  7. Repeat #6
  8. x1 DB skull crusher (one 25# DB)
  9. Repeat #8
  10. Repeat #5 Staple 
  11. x1 DB overhead extension (similar to a skull crusher but elbows are not in line with shoulders, elbows are further behind your shoulders so that bicep/triceps are on a diagonal) (one 20# DB)
  12. Repeat #11

Finisher: (60 seconds; no rest/recoveries between exercises)

  1. Tricep push ups for 30 seconds
  2. Cobra push ups for 30 seconds

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