This is a workout from Caroline Girvan‘s CGX app. For more info on Caroline’s App, see the CGX App page.
Caroline really tears your triceps and shoulders up this week. First with Day 6 and now with this workout. I had my back up weights at the ready and used them all. And afterwards I had dead arms. Your chest does get some work, too. The stretch is really short so I added on a longer upper body stretch because I needed it but even some of the stretches felt like an effort after doing this workout!
This is a superset workout. You will do 2 exercises back to back, each for 60 seconds before you get a 30 second recovery. 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. There is also a bar along the bottom of the screen that counts down the entire workout time as a percentage.
Upper Body is 46:28 minutes (this time does not include the optional 3:55 minute warm up or the 3:47 minute intro, also optional) with a 1:25 minute stretch. Equipment: dumbbells, chair/bench, and fitness mat. Optional is push up bars. Caroline is 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.
- Push ups for 60 seconds( Caroline is using push up bars for depth; I used DBs)
- (no rest) Chest press for 60 seconds (30# DBs first 2 sets, 25# DBs last set)
- 30 second rest
- Lateral raise for 60 seconds (8# DBs)
- (no rest) Shoulder press for 60 seconds (sitting in chair, arms are in goal post at bottom of press) (20# DBs first 2 sets, 18# DBs last set)
- 30 second rest
- Repeat #1-6 two more times
- Tricep press for 60 seconds (same as a chest press except palms face each other and arms are kept close to sides) (20# DBs first set, 18# DBs last 2 sets)
- (no rest) Tricep push ups for 60 seconds
- 30 second rest
- Rear delt row for 60 seconds (seated in chair or bench, torso hinged forward over thighs, arms are extended to sides with palms facing behind you, row DBs, keeping arms wide and leading with elbows, elbows are bent at 90 degrees at top of row) (12# DBs)
- (no rest) Upright row for 60 seconds (15# DBs first set, 12# DBs last 2 sets)
- 30 second rest
- Repeat #8-13 two more times
- Diamond cobra push up for 60 seconds (lay on mat, hands are under chest with pointer fingers and thumbs together forming a diamond, push up cobra style keeping thighs on mat and arms close to sides)
- (no rest) Diamond press for 60 seconds (similar to a tricep press (#8 above) but DBs are pressed together over chest, arms are kept close to sides) (18# DBs
- 30 second rest
- Partial rear delt flyes for 60 seconds (palms in) (seated in chair or on bench, torso hinged forward over thighs, palms face each other, only lift arms/DBs part way) (8# DBs)
- (no rest) Partial lateral raise for 60 seconds (standing, only lift arms/DBs part way) (8# DBs)
- 30 second rest
- Repeat #15-20
- Repeat #15-17
Finisher:
- Swinging arc raise for 60 seconds (straight arm front raise w/palms facing each other, at top of raise arc DBs towards each other, when raising DBs, raise w/ momentum, when you lower, extend DBs/arms behind you) (8# DBs)
- (no rest) Lateral raise for 30 seconds (though momentum is not in the title, Caroline is lifting with controlled momentum) (8# DBs)
