This is a workout from Caroline Girvan‘s CGX app. For more info on Caroline’s App, see the CGX App page.
Another excellent back and bicep workout. Caroline really hits the back and biceps hard and thoroughly this week with Day 16 and this workout. I love working my back so together they did a great job.
This is primarily a superset workout. You will do 2 exercises back to back before you get a recovery. There is one long straight set of pullovers that appears 3 times. The interval and recovery times vary and are noted 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.
As a sidebar–I am getting really tired of the warm ups provided in CGX. They are good warm ups but I’m tired of doing the same warm up every day. So I have started substituting other trainer’s warm ups that I found on YouTube. This morning I did I great one from Julia Reppel. It’s 6 minutes and uses a resistance band.
Upper Body is 46:51 minutes (this time does not include the optional 3:55 minute warm up or the 4:41 minute intro, also optional) with a 1:40 minute stretch. Equipment: dumbbells, chair/bench, and fitness mat. Caroline is using 15kg/33 pound, 10kg/22 pound, 7.5kg/16.5 pound, and 5kg/11 pound dumbbells. The weights listed below are what I used.
- x1 arm supine row for 45 seconds (single arm row, one knee and same side arm rest on step/bench, palm faces forward and arm is kept close to side, row up leading with elbow) (one 40# DB)
- (no rest) x1 arm rotational row for 60 seconds (same position as #1, at bottom of row palm faces behind you, as you row rotate wrist/DB so palm faces in front of you at top of row) (one 40# DB)
- 30 second rest
- Repeat #1-3 on other arm
- Repeat #1-4 two more times
- Palm up greater ROM curl for 45 seconds (bicep curl but at bottom of curl push arms/DBs behind you) (16.5# DBs)
- (no rest) Double arm bent over supine row for 60 seconds (palms face forward) (30# DBs)
- 30 second rest
- Repeat #6-8
- Pullover for 90 seconds (one 35# DB)
- 45 second rest
- Hammer greater ROM curl for 45 seconds (same as #6 except hammer curl) (18# DBs)
- (no rest) Double arm bent over hammer grip row for 60 seconds (palms face body and arms are kept close to sides as you row) (30# DBs)
- 30 second rest
- Repeat #12-14
- Repeat #10 & 11
- Rotational greater ROM curl for 45 seconds (arms start w/ DBs/palms facing sides, as you curl, rotate wrists/DBs so palms face upward at top of curl, at bottom of curl push arms/DBs behind you) (18# DBs)
- (no rest) Rotational row for 60 seconds (bent over double arm row, at bottom arms face legs/behind you, as your row rotate arms/DBs so palms face in front of you at top of row) (25# DBs)
- 30 second rest
- Repeat #17-19
- Repeat #10 & 11
- X1 arm sweep for 45 seconds (one knee and same side arm rest on step/bench, hold one DB in other hand, sweep arm up behind you w/ elbow slightly bent and arm kept close to sides) (one 10# DB)
- (no rest) Single arm rear delt fly for 60 seconds (same position as #2 except fly arm/DB out to side w/ palm facing behind you) (one 10# DB)
- 30 second rest
- Repeat #22-14 on other arm
- Repeat #22 for 45 seconds
- (no rest) Partial rear delt flys for 60 seconds (same as #23 except only lift arm/DB partway) (one 10# DB)
- 30 second rest
- Repeat #26-28 on other arm
Finisher:
- Palm up greater ROM curl for 30 seconds (bicep curl but at bottom of curl push arms/DBs behind you) (16.5# DBs)
- (no rest) Hammer greater ROM curl for 30 seconds (same as #1 except hammer curl) (16.5# DBs)
- (no rest) Rotational greater ROM curl for 30 seconds (arms start w/ DBs/palms facing sides as you curl, rotate wrists/DBs so palms face upward at top of curl, at bottom of curl push arms/DBs behind you) (16.5# DBs)
