This is a workout from Caroline Girvan‘s CGX app. For more info on Caroline’s App, see the CGX App page.
“Zero in the tank” is a very appropriate title for this upper body workout–but its not just the triceps she saps everything out of. This workout hits your chest, shoulders and triceps and Caroline drains all 3 muscle groups. I was really surprised that the very first superset–and the first time it is done!–had me gassing out quickly in the second exercise. But when I looked up at the TV it wasn’t just me burning out quick during the push ups. Caroline was, too. I even used lighter than normal weights for several of the exercises and my muscles were still burning out. In short, this is an excellent upper body workout that will fry your chest, shoulders and triceps.
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 46:09 minutes (this time does not include the optional 3:55 minute warm up or the 3:20 minute intro, also optional) with a 1:20 minute stretch. Equipment: dumbbells, chair/bench, and fitness mat. Optional: push up bars. Caroline is using 15kg/33 pound, 10kg/22 pound, 7.5kg/16.5 pound, and 4kg/8.8 pound. The weights listed below are what I used.
- Rotational chest press for 60 seconds (lay on back, hold a DB in each hand, start with arms extended to ceiling with palms facing away from you (traditional chest press), as you lower the DBs, rotate arms/DBs so arms are open wide but now palms are facing each other) (25# DBs)
- (no rest) Push ups for 60 seconds (Caroline us using push up bars to go deeper, I used DBs)
- 30 second rest
- Lateral raise for 60 seconds (standing) (8# DBs)
- (no rest) Shoulder press for 60 seconds (seated in chair, arms are in goal post at bottom of shoulder press) (20# DBs)
- 30 seconds
- Repeat #1-6 two more times
- Rear fly (palms in) for 60 seconds (seated in chair, torso hinged forward over thighs, palm face each other) (8# DBs)
- (no rest) Upright row for 60 seconds (15# DBs)
- 30 second rest
- Seated frontal raise for 60 seconds (sit on chair with legs wide, hold one DB in both hands, raise DB in a straight arm front raise from between legs to shoulder height, torso leans forward slightly) (one 16.5# DB)
- Hammer press for 60 seconds (seated shoulder press, palms face each other) (18# DBs)
- 30 second rest
- Repeat #8-13
- Partial rear delt flys for 60 seconds (same as #8 but only lift arms/DBs partway) (8# DBs)
- (no rest) Repeat #9 for 60 seconds (18# DBs)
- 30 second rest
- Repeat #11 but this time you are standing (one 16.5# DB)
- Repeat #12 & 13
- Skull crushers for 60 seconds (13# DBs)
- Tricep press for 60 seconds (like a chest press but palms face each other and arms are kept close to sides) (18# DBs)
- 30 second rest
- Repeat #20-22 two more
- Repeat #20 holding one DB in both hands for 60 seconds (one 15# DB)
- Cobra push ups for 60 seconds (lay on stomach w/ hands on mat under shoulders, do push ups cobra style keeping legs/thighs on mat)
- 30 second rest
- Repeat #23-25
Finisher:
- Push ups for 30 seconds (Caroline us using push up bars to go deeper, I used DBs)
- (no rest) Deadstop push ups for 30 seconds (at bottom of push up entire body rests on floor, lift hands briefly before pushing back up to plank)
