CGX: Unleash Day 10: Back, Rear Delts & Biceps

This is a workout from Caroline Girvan‘s CGX app. For more info on Caroline’s App, see the CGX App page. This was yet another tough workout in Caroline’s Unleash series. This one had a lot of repetition. No more than the other Unleash workouts I’ve done this week but for some reason it felt like more. Maybe because we spent a lot of time with one knee on the bench! Lots of bent over exercises. I got an intense upper body workout.

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.

Back, Rear Delts & Biceps is 41:22 minutes (this time does not include the optional 3:55 minute warm up or the 3:50 minute intro, also optional) with a 1:35 minute stretch. Equipment: dumbbells, a bench and a fitness mat. Caroline is using 15kg/33 pound, 7.5kg/16.5 pound and 4kg/8.8 pound dumbbells. The weights listed below are what I used.

1. Momentum row for 60 seconds (single arm row, place one knee and one hand on bench, hinge forward, row DB up with power and lower slowly) (one 50# DB)
2. 20 second rest
3. Repeat #1 & 2 on other arm
4. Repeat #1-3
5. Diagonal sweep for 60 seconds (one knee and same side hand on bench/chair, torso is hinged forward, keeping arm holding DB partially straight, sweep arm/DB upward w/ palm facing body and arm kept close to side) (one 15# DB)
6. 20 second rest
7. Repeat #5 & 6 on other arm
8. Repeat #5-7
9. Repeat #1-8
10. Rotational curl for 60 seconds (start w/ DBs at sides, palms facing body, as you curl DBs, rotate DBs so palms face upward) (20# DBs)
11. (no rest) Hammer curl for 30 seconds (20# DBs)
12. (no rest) Hammer curl holding one DB in both hands for 30 seconds (one 20# DB)
13. 20 second rest
14. Rear delt fly (palm behind) for 60 seconds (single arm rear delt fly, one knee rests on bench) (one 10# DB)
15. (no rest) Partials for 60 seconds (same as #14 but DB/arm only raises halfway) (one 10# DB)
16. 20 second rest
17. Repeat #14-16 on other arm
18. Repeat #10-17

30 second rest

Finisher: (3 minutes; no rest/recovery between exercises)

1. Alternating rotational curls for 60 seconds (20# DBs)
2. Alternating hammer curls for 60 seconds (20# DBs)
3. Hammer curl holding one DB in both hands for 60 seconds (one 20# DB)