This is a workout from Caroline Girvan‘s CGX app. For more info on Caroline’s App, see the CGX App page. This workout was killer. My arms and shoulders are still feeling fried! As you can see in the break down I had to keep dropping to lighter weights. You do a circuit of 7 exercises 3 times. The first time through the circuit I was my strongest but the next two times I had to lighten the load. Every single exercise that uses dumbbells/barbell I had to use something lighter at some point–either the second time through or the final time. Even Caroline dropped to a lighter weight for the chest press! Even though the focus is chest and triceps it is my arms and shoulders feeling burned out! Oddly, not my chest. But that might be different tomorrow when DOMS sets in.
The exercises in this workout are done interval style: 60 seconds of work followed by 30 seconds of rest. 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.
Chest & Triceps is 36:08 minutes (this time does not include the optional 5:52 minute warm up or the 3:30 minute intro, also optional) with a 1:40 minute stretch. Equipment: dumbbells, dip bars or a chair and a fitness mat. Push up bars are optional. Caroline is using 17.5kg/38.5 pounds, 15kg/33 pounds, 10kg/22 pounds and 7.5kg/16.5 pound dumbbells. The weights listed below are what I used.
- Deficit push up (Caroline is using push up bars, arms are wide; I used DBs)
- Chest press (first 2 sets barbell @ 72.5#, last set 70#)
- Chest flyes (first 2 sets 25# DBs, last set 22.5#)
- Diamond press (similar to chest press but DBs are pressed together over chest and arms/elbows are kept close to body) (first set 22.5# DBs, last 2 sets 20#)
- Skull crushers (first 2 sets 15# DBs, last set 13#)
- Tricep press (same as #4 but DBs are not pressed together, they are shoulder width apart, press DBs to ceiling keeping arms/elbows close to body) (first 2 sets 25# DBs, last set 22.5#)
- Tricep dips
- Repeat #1-7 two more times
Finisher: (2 minutes; no rest/recovery between exercises)
- Overhead tricep extension for 60 seconds (lay on back holding one DB in both hands, extend arms/DB to ceiling, this move is similar to a skull crusher but arms are extended further behind you so arms are on a diagonal and when you bend elbows the DB lowers toward floor behind head) (one 20# DB)
- Skull crusher holding one DB in both hands for 60 seconds (one 20# DB)
I have the same thing with not feeling it in my chest until 1-2 days after the chest workout. I thought it was just my quirk but I have a buddy now! 😉😁 I’ve been following Heather’s 4.0 for the past few weeks and I’m really loving it! She’s doing UB/LB split strength + 1 day of focused mobility for the first 4 weeks. (I have to go back to the intro for the first workout to find out what the remaining 8 weeks will be.) It’s kind of weird to see her using heavier weights but I know that was a personal focus for her. She is also being meticulous with her form. And the focused mobility … OMG, that has been the best part! I’ve actually gone back to those sections a few times because they felt so darn good and really helped to improve my flexibility because it just sucks so bad right now. 😂 Looks like Caroline is treating you well! I had to laugh at one of your comments a couple weeks ago. You said something along the lines of your hubby saying you were grunting more painfully than usual during one of your LB workouts — LOL!! Any plans for post-Iron Caroline?
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Actually, my plan was to do Caroline’s Unleash series but you are motivating me to do some Heather again. I am really interested in her mobility workouts. Once I finish the Iron program I am doing some of her other CGX workouts as well as trying Cathe’s new workouts then I have a long vacation in March and when I get back I was going to jump right into Unleash. But now I think I will do a combination of Unleash and HR 4.0. Maybe a week of HR 4.0 followed by a week of Unleash then keep alternating. I’ll have to think about it!
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