CGX: P.E.Program Day 16: ‘Fresh for Curls!’ (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 is an excellent upper body workout. I love how Caroline worked my back in this workout. She works the biceps and shoulders well, too, but you get a lot of nice back work. Even the music was better in this workout!

This is a superset workout. You will do 2 exercises back to back 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 46:30 minutes (this time does not include the optional 3:54 minute warm up or the 3:38 minute intro, also optional) with a 1:40 minute stretch. Equipment: dumbbells, chair/bench, and fitness mat. Caroline is using 40kg/44 pound, 15kg/33 pound, 10kg/22 pound, 7.5kg/16.5 pound, and 4kg/8.8 pound. The weights listed below are what I used.

1. Bottom range palms up curl for 30 seconds (only curl halfway) (16.5# DBs)
2. (no rest) Full range for 30 seconds (16.5# DBs)
3. 30 second rest
4. Bottom range hammer curl for 30 seconds (only curl halfway) (16.5# DBs)
5. (no rest) Full range for 30 seconds (16.5# DBs)
6. Sweep for 60 seconds (sit on chair or bench, torso hinged forward over thighs, with elbows slightly bent, sweep arms/DBs up behind you keeping arms close to sides) (10# DBs)
7. (no rest) Landmine row for 60 seconds (stand with legs wide and torso hinged forward with back flat, hold one DB in both hands by bar, row DB up to chest) (one 60# DB)
8. 30 second rest
9. Repeat #1-8 two more times
10. Renegade rows for 60 seconds (alternate arms) (30# DBs)
11. (no rest) Pullover for 90 seconds (one 35# DB)
12. 30 second rest
13. Repeat #10-12 two more times
14. 1x arm rear delt fly for 60 seconds (rest one knee and same side arm on step/bench, hold one DB in other hand, palm facing behind you) (one 10# DB)
15. (no rest) Rear delt row for 60 seconds (same starting position as #14 but arm is bent and extended out to side, row DB leading with elbow) (one 16.5# DB)
16. 30 second rest
17. Repeat #14-16 on other arm
18. Repeat #14-17
19. Repeat #14-17 again but this time you only do #15 for 30 seconds
20. Palm up bicep curl for 60 seconds (16.5# DBs)
21. 30 second rest
22. Hammer curl for 60 seconds  (16.5# DBs)

30 second rest

Finisher:

1. Partial rear delt row for 60 seconds (sit on chair/bench with torso hinged forward over thighs, hold a DB in each hand with palms facing behind you, arms are open out to sides and elbows are bent, row DBs leading with elbows–only lift halfway) (10# DBs)
2. (no rest) Full range for 30 seconds (10# DBs)