CGX: Arms Circuit Workout

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

This workout fried my arms–especially my triceps. But I used this as the my final workout today. I stacked together 2 CGX workouts. No Pressing Shoulders and Elbows in Triceps were the first two and done in that order. So right before starting this workout I had just fried my triceps with all of the same exercises this workout starts with. And in this workout–no recoveries for triceps! So I cannot vouch for coming to this workout fresh. But my arms, and most especially my triceps, were done by the end of this workout!

This workout is done interval style. The interval times are all different and you get no recoveries between tricep exercises, so the interval times and recoveries 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 the workout time as a percentage.

Arms Circuit Workout is 16 minutes (this time does not include the optional 5:53 minute warm up and 59 second intro, also optional) with a 50 second stretch. Equipment: dumbbells and a fitness mat. Caroline is using one 7.5kg/16.5 pound dumbbell. The weights listed below are what I used.

  1. Skull crushers for 60 seconds (13# DBs)
  2. Diamond press for 60 seconds (press DBs together over chest, press DBs to ceiling keeping arms/elbows close to sides) (20# DBs)
  3. Tricep press for 60 seconds (narrow chest press, arms elbows kept close to sides) (20# DBs)
  4. Skull crushers (x1 dumbbell) for 40 seconds (one 20# DB)
  5. 20 second rest
  6. Palms up bicep curl for 40 seconds (20# DBs)
  7. 20 second rest
  8. Hammer curl for 40 seconds (20# DBs)
  9. 20 second rest
  10. Wide bicep curl for 40 seconds (16.5# DBs)
  11. 20 second rest
  12. Repeat #1-11

Finisher: (40 seconds, no rest/recoveries) (I used 16.5# DBs for the entire finisher)

  1. Partial bicep curls w/ palms facing ceiling for 10 seconds (curl DBs halfway so elbows are at 90 degrees and do small pulses upward)
  2. Full range palms up bicep curls for 10 seconds
  3. Repeat #1 but as hammer curls for 10 seconds
  4. Full range hammer curls for 10 seconds

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