CGX: Iron Program Day 30: Shoulders, Chest & Triceps

This is a workout from Caroline Girvan‘s CGX app. For more info on Caroline’s App, see the CGX App page. Another tough upper body workout. In this workout you alternate straight sets with supersets. Those supersets can really fry the muscle group being worked. The first superset for the triceps really burned out mine. I was grateful for the longer recoveries between supersets! Caroline really seemed to be struggling during this workout. She was kicking her own butt!

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 the workout time as a percentage.

Shoulders, Chest & Triceps is 32:42 minutes (this time does not include the optional 5:52 minute warm up or the 2:24 minute intro, also optional) with a 1:40 minute stretch. Equipment: dumbbells, a chair and a fitness mat. Caroline is using 17.5kg/38.5 pound, 7.5kg/16.5 pound and 5kg/11 pound dumbbells. The weights listed below are what I used.

1. Chest press for 60 seconds (barbell @ 70 pounds)
2. 30 second rest
3. Repeat #1 & 2
4. Lying overhead tap for 45 seconds (similar to a skull crusher but bring DBs past head and tap ends of DBs to floor) (15# DBs)
5. (no rest) Tricep press for 45 seconds (like a chest press but arms/elbows kept close to sides) (25# DBs)
6. 45 second rest
7. Repeat #4 & 5
8. 30 second rest
9. Push ups for 60 seconds
10. Repeat #8 & 9
11. 30 second rest
12. Upright row for 45 seconds (15# DBs)
13. (no rest) Arnold press for 45 seconds (18# DBs)
14. 45 second rest
15. Repeat #12 & 13
16. 30 second rest
17. Tricep dips (chair or dip bars/Caroline is using chair) for 60 seconds
18. Repeat #16 & 17
19. Bent over rear delt flys for 45 seconds (8# DBs)
20. (no rest) Arc raise for 45 seconds (straight arm front raise, at top of raise arc DBs toward each other bringing ends of DBs together) (8# DBs)
21. 45 second rest
22. Repeat #19 & 20
23. 30 second raise
24. Lateral raise for 60 seconds (8# DBs)
25. Repeat #23 & 24
26. 30 second rest
27. Around the world for 45 seconds (with palms facing forward and hands in front of thighs, keeping arms straight, raise DBs out to sides then overhead, lower DBs out to sides and back in front of thighs) (8# DBs)
28. Lateral partial raises for 45 seconds (only lift arms/DBs halfway) (8# DBs)
29. 45 second rest
30. Repeat #27 & 28
31. 30 second rest

Finisher: Cobra tricep push ups for 60 seconds (lay on stomach, hands on mat under shoulders, push up into cobra then lower back to mat)