This is a workout from Caroline Girvan‘s CGX app. For more info on Caroline’s App, see the CGX App page. This a short by thorough back workout. Caroline plays with tempos to help you get the most out of such a short workout. And I am still feeling it!
The exercises in this workout are super sets done interval style: the first exercise is done for 40 seconds, the second exercise is done for 20 seconds then you get 20 seconds of rest. There is a staple exercise that appears 3 times. It is done for 90 seconds and you get 30 second recoveries before and after the staple. 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.
Back & Rear Delts is 27:07 minutes (this time does not include the optional 5:53 minute warm up) with a 2:35 minute stretch. Equipment: dumbbells, bench and a fitness mat. Caroline is using 17.5kg/38.5 pound and 5kg/11 pound dumbbells. The weights listed below are what I used.
Superset 1 (40/20/20):
- Pronounced stretch row (single arm row, at bottom of row, extend arm long, “stretching” arm and shoulder, row DB up normal speed and lower slowly) (one 40# DB)
- Regular range row (normal single arm row) (one 40# DB)
- 20 second rest
- Repeat #1-3 on other arm
- Repeat #1-4
Staple: Pull over for 90 seconds (one 45# DB)
Superset 2 (40/20/20):
- Slower pace rear fly (single arm rear delt fly, one knee rests on bench) (one 8# DB)
- Regular pace rear fly (one 8# DB)
- 20 second rest
- Repeat #1-3 on other arm
- Repeat #1-4
Staple: Pull over for 90 seconds (one 45# DB)
Superset 3 (40/20/20):
- Pause & slow lower sweep (rest one knee on bench, hinge forward holding one DB in one hand, keeping arm straight and close to side, sweep DB up behind you, pause briefly then lower slowly) (one 12# DB)
- Slightly faster sweep (raise and lower at same tempo) (one 12# DB)
- 20 second rest
- Repeat #1-3 on other arm
- Repeat #1-4
Staple: Pull over for 90 seconds (one 45# DB)
Finisher: (one minute) (8# DBs)
- Rear delt fly for 40 seconds (sit on bench, hinge torso forward over thighs, double arm rear delt fly w/ palms facing behind you)
- Partials for 20 seconds (same position as #1 but only raise DBs halfway)
