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 very tough workout for me. I was burning out repeatedly. Especially during the Complexes at the end of the workout. Those are brutal! My arms and shoulders are fried! In thi workout Caroline very thorough works every muscle group in your shoulders a well as destroying your triceps.
This workout starts with intervals. Each exercise is done for 60 seconds of work followed by 30 seconds of rest. There is a timer in the upper right hand corner of the screen counting down your intervals and recoveries. The last 3rd of the workout is complexes. Each complex contains 2 exercises. What this means is you are doing 2 exercises with no rest between exercises and you do not stop alternating those two exercises until the time is up. Each complex is done for 2:30 minutes then you get a 30 second rest between complexes. The complex you are working through is listed on the left hand side of the screen for your reference. It lists each exercise you are doing and the amount of reps you do for each exercise. This is especially useful if you cannot keep pace with Caroline then you can still keep track of your complex. There is a timer in the upper right hand corner of the screen, counting down your interval or complex time as well as your recoveries. During the recovery Caroline previews the next exercise or complex. There is also a little bar at the bottom of the screen that counts down the entire workout time as a percentage.
Shoulders & Triceps is 42:34 minutes (this time does not include the optional 5:52 minute warm up or the 4:34 minute intro, also optional) with a 1:30 minute stretch. Equipment: dumbbells, a chair or bench, dip bars and a fitness mat. Caroline is using 10kg/22 pound, 7.5kg/16.5 pound and 5kg/11 pound dumbbells. The weights listed below are what I used.
- Tricep dips on dip bars or a chair for 60 seconds
- 30 second rest
- Lateral raises for 60 seconds (9# DBs)
- 30 second rest
- Repeat #1-4 two more times
- Repeat #1 & 2
- Momentum lateral raise for 60 seconds (lift with power) (9# DBs)
- 30 second rest
- Single arm Arnold press for 60 seconds (in kneeling lunge, do a single arm Arnold press) (one 20# DB)
- 30 second rest
- Repeat #9 & 10 on other arm
- Repeat #9-11 two more times (one 18# DB)
- Single arm rear delt fly (palm facing in) for 45 seconds (hinge forward with one knee and same side elbow or hand resting on bench, do a single arm rear delt fly) (one 9# DB)
- (no rest) Partials for 15 seconds (same position as #13 but only lift arm/DB halfway) (one 9# DB)
- 30 second rest
- Repeat #13-15 on other arm
- Repeat #13-16
Complex 1: (20# DBs the first time; 18# DBs the second time)
- Diamond press, 20 reps (like a chest press but DBs are pressed together over chest, arms kept close to sides)
- Tricep press, 20 reps (same as #1 except DBs are not pressed together but shoulder width apart)
- Repeat #1 & 2 as many times as possible within 2:30 minutes
- 30 second rest
Complex 2: (one 18# DB the first time; one 16.5# DB the second time)
- Skull crushers, 20 reps (holding one DB in both hands)
- Overhead tricep extensions, 20 reps (similar to skull crushers except arms are extended back farther, arms are on a diagonal, when you bend elbows you bring DB toward floor behind head)
- Repeat #1 & 2 as many times as possible within 2:30 minutes
- 30 second rest
Repeat Complex 1 & Complex 2
Finisher: (one minute; each exercise is done for 30 seconds with no rest/recovery between exercises)
- Front raise (actually an arc raise, straight arm front raise w/palms facing each other, at top of raise arc DBs towards each other) (8# DBs)
- Alternating straight arm front raise (8# DBs)
