This is a workout from Caroline Girvan‘s CGX app. For more info on Caroline’s App, see the CGX App page. These upper body cluster set workouts are killer! My chest is still sore from Day 2. Though there is no chest focused work in this workout the pullover works everything in your upper body, not just your back, so I was feeling those sore muscles while doing that exercise. This workout is structured a little differently from Day 1 & Day 2. You are still doing one straight set of an exercise (this time for 60 seconds) then once you finish that you get a short break then immediately go into cluster sets to burn out the same muscle group you just worked with the straight set. The cluster set is basically the same exercise just done slightly differently (momentum or to a faster pace). Additionally, you get another exercise you do as a straight set (pullovers) and that is done 3 times. The pullovers are not followed by any cluster sets. Though you are working both the back and the biceps in this workout, the back gets the majority of the workout–79% of the workout to be precise.
This workout is done interval style. Since it is made up of both straight sets and cluster sets, 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 & Biceps is 41:21 minutes (this time does not include the optional 3:55 minute warm up or the 3:25 minute intro, also optional) with a 1:35 minute stretch. Equipment: dumbbells, a bench and a fitness mat. Caroline is using 17.5kg/38.5 pounds, 7.5kg/16.5 pound and 5kg/11 pound dumbbells. The weights listed below are what I used.
- Pullover for 90 seconds (one 40# DB)
- 30 second rest
- Single arm row for 60 seconds (one knee and non-working hand rest on bench) (one 50# DB)
- 10 second rest
- Momentum row for 15 seconds (one knee and non-working hand rest on bench, row DB up with power, lower slowly) (one 40# DB)
- Repeat 4 & 5 three more times
- 30 second rest
- Repeat #3-7 on other arm
- Repeat #3-8
- Repeat #1
- 30 second rest
- Single arm lat sweep for 60 seconds (one knee and non-working hand rest on bench, hinge forward holding one DB in one hand, keeping arm straight and close to side, sweep DB up behind you) (one 15# DB)
- 10 second rest
- Repeat #12 to a faster tempo for 15 seconds (one 15# DB)
- Repeat #13 & 14 three more times
- 30 second rest
- Repeat #12-16 on other arm
- Repeat #12-17
- Repeat #1
- 30 second rest
- Hammer curls for 60 seconds (20# DBs)
- 10 second rest
- Repeat #21 for 15 seconds (16.5# DBs)
- Repeat #22 & 23 three more times
- 30 second rest
- Alternating rotational curls for 60 seconds (start w/ DBs at your side like a hammer curl, as you curl DBs, rotate them so palms face the ceiling) (20# DBs)
- 10 seconds
- Repeat #26 for 15 seconds (16.5# DBs)
- Repeat #27 & 28 three more times
30 second rest
Finisher: Cheat curls for 60 seconds (rotational curls, curl up with momentum) (20# DBs)
