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 great upper body finisher to add onto the end of any workout. This morning I did a back and rear delt workout first and added this to the end of that workout. This did a great job finishing my back muscles off. It also gave my chest and shoulders some work and even gave my triceps a little bit of work.
This workout is done interval style. The interval and recovery times vary so they 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 thee workout time as a percentage.
Express Upper Pump is 18:58 minutes (this time does not include the optional 6 minute warm up) with a 2:10 minute stretch. Equipment: dumbbells, a bench and a fitness mat. Caroline is using 15kg/33 pound, 10kg/22 pound and 4kg/8.8 pound dumbbell. The weights listed below are what I used.
- Alternating chest press for 40 seconds (30# DBs)
- 20 second rest
- Repeat #1 & 2
- Single arm bent over row for 50 seconds (one leg rests on bench) (one 50# DB)
- 10 second rest
- Repeat #4 & 5 on other arm
- Repeat #4-6
- 15 second rest
- Partial lateral raise for 30 seconds (double arm lateral raise, only lift DBs halfway) (8# DBs)
- Lateral raise for 30 seconds (double arm, full range) (8# DBs)
- 20 second rest
- Arnold press for 50 seconds (18# DBs)
- 20 second rest
- Repeat #12 & 13
- Single arm rear delt fly for 50 seconds (one 10# DB)
- 10 second rest
- Repeat #15 & 16 on other arm
- Repeat #15-17
- Repeat #9-11
Finisher: (one minute; no rest/recoveries between exercises)
- Deadstop push ups for 30 seconds (lower body to floor, lift hands briefly off floor then push back up to plank keeping body straight from head to heels)
- Deadstop tricep push ups for 30 seconds (hands under shoulders, arms kept close to sides)
