This is a workout from Caroline Girvan‘s CGX app. For more info on Caroline’s App, see the CGX App page. This is a short but thorough shoulder workout. Caroline hits the shoulders from all angles and really burns them out at the end with the partial rear delt fly finisher. I feel like I chose the appropriate weight for the double arm exercises at the beginning of the workout but once we change to unilateral work, I think I could have used heavier dumbbells for nearly every exercise. So I will increase my dumbbell weights for those exercises when I return to this workout.
All of the exercises in this workout are done interval style. For the first part of the workout, the exercises are done for 60 seconds of work followed by 30 seconds of rest. When you start doing unilateral work the intervals change to 45 seconds of work followed by 15 seconds of rest. 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.
Though the picture associated with this workout shows Caroline with one of her precious pups, there are no pup appearances in this workout. ☹️
Rear Delt Shoulder Workout is 21:22 minutes (this time does not include the optional 5:53 minute warm up) with a 1:45 minute stretch. Equipment: dumbbells and a bench or chair. Caroline is using 7.5kg/16.5 pound and 4kg/8.8 pound dumbbells. The weights listed below are what I used.
- Upright row (15# DBs)
- Seated rear delt fly (palms face each other) (sit on bench/step, hinge torso forward over thighs) (8# DBs)
- Repeat #2 but with palms facing behind you
- Sweep (sit on bench/step, hinge torso forward over thighs, palms face each other, “sweep” arms up behind you, elbows slightly bent, arms kept close to sides) (10# DBs)
- Rear delt row (sit on bench/step, hinge torso forward over thighs, arms are away from sides, do a wide row, arms out to sides, pulling elbows up higher than shoulders while remaining hinge forward) (15# DBs)
- Single arm upright row (15# DBs)
- Repeat #6 on other arm
- Single arm rear delt fly (palm faces behind you) (one 8# DB)
- Repeat #8 on other arm
- Single arm rear delt fly (palm faces body) (one 8# DB)
- Repeat #10 on other arm
- Single arm sweep (one 10# DB)
- Repeat #12 on arm
- Single arm rear delt row (one 16.5# DB)
- Repeat #14 on other arm
- 30 second rest
Finisher: Partial rear delt flys for 60 seconds (palms face behind you, only raise arms halfway) (8# DBs)
