CGX: Iron Program Day 15: Back & Rear Delts

This is a workout from Caroline Girvan‘s CGX app. For more info on Caroline’s App, see the CGX App page. I love back workouts and this is an excellent one. My back and rear delts still feel nice and warm from this workout. I was surprised at how much Caroline was burning out. Several times when I glanced up at the timer, she was taking a personal break to thaw her muscles out. I had to do that a few times, too!

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.

Back & Rear Delts is 34:59 minutes (this time does not include the optional 5:53 minute warm up or the 2:18 minute intro, also optional) with a 1:30 minute stretch. Equipment: dumbbells, bench and a fitness mat. Caroline is using 17.5kg/38.5 pound, 7.6kg/16.5 pound and 5kg/11 pound dumbbells. The weights listed below are what I used.

1. Pullover for 90 seconds (one 45# DB)
2. 30 second rest
3. Rotational row for 60 seconds (single arm row w/ one knee and non-working hand on the bench, at bottom of row palm faces behind you, as you row rotate DB so palm faces in front of you) (one 40# DB)
4. 15 second rest
5. Repeat #3 on other arm
6. 30 second rest
7. Rear delt row for 60 seconds (single arm row w/ one knee and non-working hand on the bench, do a wide row, arm out to side, pulling elbow up higher than shoulder while remaining hinged forward) (one 20# DB)
8. 15 second rest
9. Repeat #7 on other arm
10. 30 second rest
11. Deadstop row for 60 seconds (single arm row w/ one knee and non-working hand on the bench, at bottom of row set DB on floor and release the DB briefly) (one 50# DB)
12. 15 second rest
13. Repeat #11 on other arm
14. 30 second rest
15. Rear delt fly for 60 seconds  (single arm rear delt fly w/ one knee and non-working hand on the bench, palm faces behind you) (one 10# DB)
16. 15 second rest
17. Repeat #15 on other arm
18. 30 second rest
19. Sweep for 60 seconds (one knee and non-working hand on the bench, “sweep” one arm up behind you, elbow slightly bent, arm kept close to side) (one 12# DB)
20. 15 second rest
21. Repeat #19 on other arm
22. 30 second rest
23. Repeat #1-22

Finisher: partial rear delt flys for 60 seconds (sit on bench/step, hinge torso forward over thighs and do partial rear delt flys w/ palms facing behind you) (8# DBs)