This is a workout from Caroline Girvan‘s CGX app. For more info on Caroline’s App, see the CGX App page. This was a tough workout! Since I previewed this workout before doing it, I was ambitious with my weight selection. But luckily I had lighter back up dumbbells nearby because I ended up dropping to them repeatedly. And at the end my triceps were fried! That finisher truly finished them off. My upper body is done this morning! In fact, raising my arm in the shower afterwards felt like a chore!
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 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.
Some of the timers are incorrect. 7 and 8 say the exercise is done for 75 seconds with 30 seconds of rest, however both times it is done, Caroline stops at 60 seconds and takes a 45 second recovery.
1 Hour Chest, Shoulders & Triceps is 58:10 minutes (this time does not include the optional 6 minute warm up or the 1:47 minute intro, also optional) with a 2 minute stretch. Equipment: dumbbells, a chair/bench, dip bars and a fitness mat. Caroline is using 15kg/33 pound, 10kg/22 pound, 7.5kg/16.5 pound and 4kg/8.8 pound dumbbells. The weights listed below are what I used.
- Chest press for 60 seconds (barbell @ 73#)
- 45 second rest
- Repeat 1 & 2 three more times
- Rear delt flys (palms facing behind) for 75 seconds (sit on chair/bench, torso hinged forward over thighs) (10# DBs)
- 30 second rest
- Repeat #4 & 5
- Rear delt fly partials for 60 seconds (same position as #4 but only raise DBs/arms halfway) (10# DBs)
- 45 second rest
- Repeat #7 & 8
- Push ups for 60 seconds (Caroline using push up bars)
- 45 second rest
- Repeat #10 & 11
- Deadstop push ups for 60 seconds (lower all the way to floor, lift hands off floor, place hands back on floor and push back up to plank keeping body straight from heels to head)
- 45 second rest
- Repeat #13 & 14
- Chest flys for 75 seconds (25# DBs)
- 30 second rest
- Repeat #16 & 17 two more times (25# DBs, 20# DBs for last set)
- Shoulder press for 60 seconds (seated in chair, arms in goal post) (22.5# DBs)
- 45 second rest
- Repeat #19 & 20 two more times (20# DBs)
- Tricep dips for 60 seconds (Caroline us using dip bars but she also shows using chair)
- 45 second rest
- Repeat #22 & 23
- Tricep dips using the chair for 60 seconds
- 45 second rest
- Diamond press for 75 seconds (similar to a chest press but w/ DBs pressed together over chest and arms kept close to sides) (20# DBs)
- 30 second rest
- Repeat #27 & 28
- Repeat #27 & 28 w/ one DB (one 20# DB)
- Seated lateral raise for 45 seconds (8# DBs)
- Standing lateral raise for 30 seconds (8# DBs)
- 30 second rest
- Repeat #31-33 two more times
- Tricep press for 60 seconds (like a chest press with arms kept close to sides and palms face each other) (20# DBs)
- 30 second rest
- Repeat #35 & 36 two more times
- Overhead tricep extension for 60 seconds (similar to a skull crusher, hold one DB in both hands, arms extend on a diagonal, bend elbows to lower DB behind head) (one 20# DB)
- 15 seconds
- Repeat #38 & 39
Finisher: (one minute; no rest/recovery between exercises)
- Tricep push ups for 30 seconds
- Cobra push ups for 30 seconds
