CGX: Iron Program Day 12: Chest, Shoulders & Triceps

This is a workout from Caroline Girvan‘s CGX app. For more info on Caroline’s App, see the CGX App page. This was a tough upper body workout! It is one circuit that you repeat 3 times. I was hitting muscle failure by the 3rd circuit. Caroline was, too, so I know I wasn’t the only one getting their butt kicked! I considered dropping to lighter dumbbells but remembered what Caroline often says–it is the quality of the reps that is important, not the quantity. So I stuck with my dumbbells. I am considering using my chest press rack and barbell in the future. Not only can I lift heavier when I can rack the barbell but it eliminates the struggle of getting the dumbbells into the place, which is what limits how much I can chest press. This was also the second workout I did this morning so my muscles were already singing. I did Caroline’s CGX Back & Rear Delts first. And though this workout doesn’t specifically work either of those muscle groups, since they had just been worked, I felt them assisting in this workout–especially by that last circuit. My rear delts were definitely helping with some of the exercises!

This workout is done interval style: 60 seconds of work followed by 30 seconds of rest. 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 thee workout time as a percentage.

Chest, Shoulders & Triceps is 34:54 minutes (this time does not include the optional 6 minute warm up or the 3:13 minute intro, also optional) with a 1:30 minute stretch. Equipment: dumbbells, a chair or dip bars and a fitness mat. Caroline is using 17.5kg/38.5 pounds, 10kg/22 pound, and 4kg/8.8 pound dumbbells. The weights listed below are what I used.

1. Chest press (32.5# DBs)
2. Shoulder press (20# DBs)
3. Diamond press (similar to chest press but press DBs together over chest as you push them up, keeping arms close to sides) (25# DBs)
4. Deficit push ups (wide push ups, hands are on DBs)
5. Tricep dips using dip bars or a chair
6. Bent over rear delt flys (8# DBs)
7. Lateral raise (8# DBs)
8. Repeat #1-7 two more times

Finisher: diagonal tricep extension for 60 seconds (hold one DB by bar with both hands, push DB straight in front of you and slightly upward) (one 20# DB)