This is a workout from Caroline Girvan‘s CGX app. For more info on Caroline’s App, see the CGX App page. This is the final workout in the Unleash Series; however, since I do not do them in the exact numbered order, I still have two more Unleash workouts to do. This was a good finisher to the program though. Caroline completely fried my shoulders and arms. The workout starts burning out the shoulders then you move on to a circuit of trisets that work the biceps, triceps and shoulders and you repeat that triset circuit 3 times. I had back up weights nearby! I never did drop to them but I was tempted.
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.
Shoulders & Arms is 43:39 minutes (this time does not include the optional 3:55 minute warm up or the 5:24 minute intro, also optional) with a 2 minute stretch. Equipment: dumbbells, a chair, a bench and a fitness mat. Caroline is using 10kg/22 pound, 7.5kg/16.5 pound and 4kg/8.8 pound dumbbells.
- Rear delt fly (palm facing behind) for 60 seconds (one knee and one hand rest on bench, single arm rear delt fly) (one 10# DB)
- (no rest) Rear delt fly (palm facing in) for 30 seconds (same as #1 but change hand position) (one 10# DB)
- 30 second rest
- Repeat #1-3 on other arm
- Seated shoulder press for 60 seconds (arms in goal post) (22.5# DBs)
- 30 second rest
- Repeat #1-6 two more times
- Partial rear delt fly (palm facing behind) for 60 seconds (same as #1 but only lift arm/DB halfway) (one 8# DB)
- (no rest) Partial palm facing in for 30 seconds (same as #2 but only lift arm/DB halfway) (one 8# DB)
- 30 second rest
- Repeat #8-11 on other arm
- Lateral raise for 30 seconds (standing, double arm) (8# DBs)
- (no rest) Diagonal raise for 30 seconds (same as #12 but arms are more forward so you are raising them in a V) (8# DBs)
- (no rest) Frontal raise for 30 seconds (straight arm front raise) (8# DBs)
- 30 second rest
- Palms up bicep curl for 30 seconds (20# DBs)
- (no rest) Hammer curl for 30 seconds (20# DBs)
- (no rest) Alternating rotational curl for 30 seconds (DBs start hammer position, as you curl rotate wrist/DB so palm faces upward) (20# DBs)
- 30 second rest
- Skull crushers for 30 seconds (15# DBs)
- (no rest) Shoulder crushers for 30 seconds (similar to a skull crusher but rather than keeping arms stationary from shoulder to elbow, the elbows lower as you lower DBs at an angle so one end of DBs tap shoulders) (15# DBs)
- (no rest) Tricep press for 30 seconds (like a chest press but palms face each other and arms are kept close to sides) (15# DBs)
- 30 second rest
- Repeat #12-23 two more times
Finisher: (2 minutes; each exercise is done for 60 seconds w/ no rest/recovery between exercises)
- Overhead extension (lay on back, hold one DB in both hands, extend over/behind head, bend and straighten elbows, lowering DB toward floor behind head) (one 20# DB)
- Around the world for 45 seconds (with palms facing forward and hands in front of thighs, keeping arms straight, raise DBs out to sides then overhead, lower DBs out to sides and back in front of thighs) (8# DBs)
