CGX: P.E. Program Day 12: ‘Momentum then strict partials then full range’ (Upper Body)

This is a workout from Caroline Girvan‘s CGX app. For more info on Caroline’s App, see the CGX App page.

This was a very challenging upper body workout. The focus of this workout is back, biceps and rear delts. There was a lot of muscle burn in this one and I even used lighter weights than normal for several of the exercises. The horrible music did not make it any easier. Not sure what Caroline was thinking when choosing the music for this program but it is not good music. Also, for some reason Caroline gives us the full body warm up instead of the upper body warm up.

This is a superset workout. You will do 2 exercises back to back then you get a 30 second recovery. The interval times vary so they are noted in the breakdown below. 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 45:55 minutes (this time does not include the optional 4:41 minute warm up or the 3:26 minute intro, also optional) with a 1:20 minute stretch. Equipment: dumbbells, chair/bench, and fitness mat. Caroline is using 15kg/33 pound, 12.5kg/27.5 pound, 7.5kg/16.5 pound, and 5kg/11 pound. The weights listed below are what I used.

1. Partial pullover for 60 seconds (lower DB to bottom of pullover but only lift partially to top of move so there is constant tension on muscles) (one 35# DB)
2. (no rest) Full range pullover for 30 seconds (one 35# DB)
3. 30 second rest
4. Hammer curls for 30 seconds (20# DBs)
5. (no rest) Palms up bicep curls for 30 seconds (20# DBs)
6. 30 second rest
7. Repeat #1-6 three more times
8. Deadstop row for 60 seconds (single arm row w/ one hand and one knee resting on bench, when you lower DB, set it on floor and release it briefly) (one 35# DB)
9. (no rest) Momentum row for 30 seconds (one knee and non-working hand rest on bench, row DB up with power, lower slowly) (one 35# DB)
10. 30 second rest
11. Repeat #8-10 on other arm
12. Repeat #8-11 two more times
13. Momentum alternating rotational curls for 30 seconds (start w/ DBs at your side like a hammer curl, as you curl DBs, rotate them so palms face the ceiling, lift with power) (20# DBs)
14. (no rest) Strict alternating rotational curls for 30 seconds (same as #13 but DBs are lifted with control–no power/momentum) (20# DBs)
15. 30 second rest
16. Repeat #13-15 two more times
17. Palm behind x1 arm sweep for 60 seconds (one knee and non-working hand rest on bench, hinge forward holding one DB in one hand w/ palm facing behind you, keeping arm straight and close to side, sweep DB up behind you) (one 10# DB)
18. (no rest) Palm behind rear delt fly for 30 seconds (same position as #17 but lift DB out to side) (one 10# DB)
19. 30 second rest
20. Repeat #17-19 on other arm
21. Repeat #17-20
22. Partial rep palm behind sweep for 30 seconds (same as #17 but only lift arm/DB partway) (one 10# DB)
23. (no rest) Partial palm behind rear delt fly for 30 seconds (same as #18 but only lift arm/DB partway) (one 10# DB)
24. 30 second rest
25. Repeat #22-24 on other arm

Finisher:

1. Seated palms up bicep curl for 60 seconds (16.5# DBs)
2. (no rest) Seated row for 60 seconds (sit with legs together, torso hinged forward over thighs, palms face body, row DBs pulling elbows up behind you) (16.5# DBs)