CGX: Intent Program Day 16: Extra Attention to Side Delts (Upper Body)

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

Another tough upper body workout. This is a pre-exhaust workout with short rests, so I used lighter weights for some of the exercises. I was really impressed with Caroline during the finisher. She used 16.5 pound dumbbells for partial rep lateral raises! My arms shoulders were fried just using 8 pound dumbbells! The workout starts with the shoulders. Once those are fried you move to your chest then to your back then you return to your shoulders to completely finish them off.

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 along the bottom of the screen, counting down the workout time as a percentage.

Extra Attention to Side Delts Upper Body is 45:41 minutes (this time does not include the optional 3:55 minute warm up or the 3:23 minute intro, also optional) with a 1:30 minute stretch. Equipment: dumbbells, a chair or bench and a fitness mat.  Caroline is using 12.5kg/27.5 pound, 10kg/22 pound, 7.5kg/16.5 pound and 4kg/8.8 pound dumbbells.

1. Seated lateral raise for 75 seconds (sitting in chair) (9# DBs)
2. 15 second rest
3. Shoulder press for 60 seconds (still seated, arms are in goalpost at bottom of press) (20# DBs)
4. 30 second rest
5. Repeat #1-4 two more times
6. Chest flys for 75 seconds (20# DBs)
7. 15 second rest
8. Chest press for 60 seconds (25# DBs)
9. 30 second rest
10. Repeat #7-9 two more times
11. Rear fly (palm facing in) for 75 seconds (bent over single arm rear delt fly, one knee and non-working hand on bench) (one 9# DB)
12. 15 second rest
13. Supine row for 60 seconds (bent over single arm row w/ palm facing forward) (one 35# DB)
14. 30 second rest
15. Repeat #11-14 on other arm
16. Repeat #11-15 two more times
17. Upright row for 60 seconds (15# DBs)
18. 30 second rest
19. Repeat #17 & 18

Finisher: (4 minutes)

1. Lateral raise, 15 reps (standing) (8# DBs)
2. Partials, 15 reps (same as #1 but only lift arms/DBs halfway) (8# DBs)
3. Repeat #1 & 2 as many times as possible in 4 minutes