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 excellent upper body workout that hits all of the shoulder muscles and triceps; very thorough. I really like how in this workout she takes the lying overhead tricep extension (#7) to the bench to increase the range of motion. I did this, too, and I could really feel how it recruited and worked the triceps better than doing that exercise lying on a mat where the floor limits your range of motion. And that finisher! I was struggling with the “top halfs”–Caroline was, too!
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.
Shoulder and Triceps Circuit is 28:03 minutes (this time does not include the optional 5:53 minute warm up) and a 1:40 minute stretch. Equipment: dumbbells, bench and a fitness mat. Caroline is using 10kg/22 pound, 7.5kg/16.5 pound and 4kg/8.8 pound dumbbells. The weights listed below are what I used.
- Rear delt fly (palms facing behind) (seated on bench, torso hinged forward over thighs, do rear delt flys with palms facing behind you) (10# DBs)
- Arnold press (20# DBs)
- Upright row (15# DBs)
- Lateral raise (9# DBs)
- Skull crushers (15# DBs)
- Tricep press (narrow chest press, arms are kept close to sides, palms face each other) (25# DBs)
- Lying overhead extension (hold one DB in both hands, similar to a skull crusher but lower DB behind head, Caroline lies on bench for this so she can lower DB toward floor) (one 25# DBs)
- Partial lateral raise (only lift arm/DBs halfway) (8# DBs)
- Repeat #1-8
Finisher: (this is done by reps, no timers but it takes 1:35 minutes) (one 20# DB)
- x7 bottom half (hold one DB in both hands, DB starts in front of thighs, frontal raise to chest level)
- x7 top half (start at chest level and raise DB overhead)
- x7 full range (front raise from thighs to overhead)
