CGX: Day 3 of 3 Full Body Split

This is a workout from Caroline Girvan‘s CGX app. For more info on Caroline’s App, see the CGX App page. This workout kicked my butt! It is one long circuit of mostly supersets. I was feeling pretty strong that first circuit and still strong the second circuit but by the third circuit? I was gassing out. Caroline was, too! This workout is done PHA fashion, similar to Day 1 & Day 2, but instead of alternating upper and lower body with individual exercises, each superset focuses on a muscle group and you alternate between upper and lower body with the supersets. (For more info on PHA, see the review for Day 1). I feel like this workout also does a better job than Day 1 & Day 2 of working your entire body. Unlike the first two workouts, this includes isolation work for the biceps and triceps. However it does not include any focused core work like the first two workouts do. However, between the 3 workouts (if you do all 3 in a week as Caroline created them to be done), you will work every muscle group very thoroughly. A few of the exercises in this workout I could have lifted heavier but I am glad I didn’t, because those exercises served as a sort of recovery for me and I needed a few easier exercises in the course of this workout–especially the 3rd time through the circuit! This was also a major calorie burner. I burned over 600 calories! Having completed all 3 of the Full Body Split workouts, I am very impressed. Tough and thorough total body strength workouts.

This is primarily a superset workout. You will do 2 exercises back to back with no rest before you get a 30 second recovery. However, the hip thrusts and the deadlifts are not superset. 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 superset/exercise. There is also a bar at the bottom of the screen that counts down the entire workout time as a percentage.

Full Body Split (Day 3) is 63:47 minutes (this time does not include the optional 4:41 minute warm up or the 4:13 minute intro, also optional) with a 2:40 minute stretch. Equipment: dumbbells, chair/bench, glute/booty band, yoga block and a fitness mat. Caroline’s barbell is at 58kg/127.8 pound. Caroline is also 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.

1. Arnold press 60 seconds (seated in chair) (20# DBs)
2. (no rest) Lateral raise for 60 seconds (standing) (8# DBs)
3. 30 second rest
4. Banded hip thrusts for 60 seconds (lean back against your bench or step, place one heavy DB or barbell on hips, glute band is round thighs just above knees, legs are open so there is constant tension on band, knees bent and and feet on floor w/ knees in line w/ ankles, raise and lower hips slowly) (barbell@ 105#)
5. 30 second rest
6. Repeat #4 for 45 seconds
7. 45 second rest
8. Rear delt fly for 60 seconds (bent over single arm rear delt fly with palm facing in, one knee and non-working arm rest on bench) (one 10# DB)
9. (no rest) Momentum row for 45 seconds (one knee and non-working hand rest on bench, row DB up with power, lower slowly) (one 50# DB)
10. 30 second rest
11. Repeat #8-10 on other arm
12. Rear step lunge for 60 seconds (reverse step back lunge, front foot is elevated on yoga block) (20# DBs)
13. (no rest) Rear curtsy lunge for 60 seconds (step back into a cross-back lunge, front foot is still elevated on yoga block, DB is held at shoulder of front/working leg) (one 25# DB)
14. 30 second rest
15. Repeat #12-14 on other leg
16. Chest fly for 60 seconds (20# DBs)
17. (no rest) Diamond press for 45 seconds (similar to a chest press, but DBs are pressed together over chest and arms/elbows are kept close to sides the entire time) (20# DBs)
18. 30 second rest
19. Banded RDL for 60 seconds (Romanian deadlift with glute band around thighs just above knees, stand with legs wide enough so there is constant tension on band) (hex deadlift bar @ 105#)
20. 30 second rest
21. Repeat #1-7
22. Repeat #8 but with palm facing behind you
23. Repeat #9 & 10
24. Repeat #22 & 23 on other arm
25. Repeat #12-20
26. Repeat #1-7
27. Repeat #8 but palm is facing you, lift arm out and up on a diagonal
28. Repeat #9 & 10
29. Repeat #27 & 28 on other arm
30. Repeat #12-20

Finisher: (4 minutes)

1. Tricep push up, 10 reps
2. Hammer curls, 10 reps (20# DBs)
3. Repeat #1 & 2 as many times as possible in 4 minutes