CGX: Most Intense Chest & Tri Drop

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

I used this workout as a finisher after doing Caroline’s CGX Iron Program Day 2, which is also an upper body workout that works the chest, so my upper body was already fatigued when I came to this. Those drop sets really did a great job completely frying my chest and triceps! Seriously, by the last exercise (diamond push up), I was taking some personal breaks! This is an excellent finisher workout!

Each exercises is done for 45 seconds. The recovery periods are also always 45 seconds. However, sometimes you will do one set followed by recovery, sometimes you will do a triset drop set followed by a recovery and sometimes you will do a giant set drop set before you get a recovery. That’s a lot to pack into a 15 minute workout! 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.

Most Intense Chest & Tri Drop is 14:51 minutes (this time does not include the optional 6 minute warm up) with a 2:10 minute stretch. Equipment: dumbbells and a fitness mat. Caroline is using 20kg/44 pounds, 12.5kg/27.5 pound and 7.5kg/16.5 pound dumbbells. The weights listed below are what I used.

1. Chest press (barbell @ 72.5#)
2. 45 second rest
3. Repeat #1 & 2
4. Repeat #1 (30# DBs)
5. (no rest) Drop to a lower weight and repeat #1 (25# DBs)
6. (no rest) Drop to an even lower weight and repeat #1 (20# DBs)
7. 45 second rest
8. Skull crushers (15# DBs)
9. 45 second rest
10. Repeat #8 & 9
11. Repeat #8 (15# DBs)
12. (no rest) Repeat #8 but holding one DB on both hands (one 15# DB)
13. (no rest) Tricep press cobra push up (hands are under shoulders, do push ups cobra style)
14. (no rest) Diamond push up (same as #13 but hands are together under chest so thumbs and forefingers form a diamond shape)