This is a workout from Caroline Girvan‘s CGX app. For more info on Caroline’s App, see the CGX App page.
As the title indicates, the focus of this workout is to fry your rear delt muscles. Caroline does a very good job of it. It is still a full upper body workout. You work your back, chest and shoulders, too, but the rear delts are the main focus. The intervals are long, too. I had to take multiple mini breaks to thaw my muscles during some of the intervals. I wasn’t the only one–Caroline was taking personal breaks, too!
The exercises are 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.
Rear Delt Reps Upper Body is 44:59 minutes (this time does not include the optional 3:55 minute warm up or the 3:19 minute intro, also optional) with a 1:15 minute stretch. Equipment: dumbbells, chair/bench, and fitness mat. Optional is push up bars. Caroline is using 15kg/33 pound, 7.5kg/16.5 pound, and 4kg/8.8 pound dumbbells. The weights listed below are what I used.
- Pullover for 90 seconds (one 35# DB)
- 30 second rest
- Push ups for 60 seconds (Caroline is using push up bars, I used DBs)
- 30 seconds
- Repeat #1-4 two more times
- Rear delt partials for 75 seconds (sit on bench/chair, hinge forward over legs, lift arms/DBs into a partial rear delt fly with palms facing behind you) (12# DBs)
- 30 second rest
- Chest fly for 75 seconds (20# DBs)
- 30 second rest
- Repeat #6-9 two more times
- Rear delt flys full range for 75 seconds (same position as #6 but do a full rear delt fly) (9# DBs)
- 30 second rest
- Frontal raise to diagonal for 75 seconds (hold one DB ion both hands, do a front raise lifting arms/DB above shoulder level to approximately forehead level) (one 18# DB)
- 30 second rest
- Repeat #11-14 two more times
- Paused lat sweep (palm behind) for 60 seconds (one knee and same side hand rests on step/bench, other arm/hand holds DB, w/ elbow partially bent, sweep DB/arm up behind you, palm facing ceiling and arm kept close to side, pause briefly at top of sweep) (one 12# DB)
- (no rest) Partial reps for 30 seconds (same move as #16 but only lift arm/DB partway).(one 12# DB)
- 15 second rest
- Repeat #16-18 on other arm
- Repeat #16-19
Finisher: (4 minutes)
- Around the world, 10 reps (with palms facing forward and hands in front of thighs, keeping arms straight, raise DBs out to sides then overhead, lower DBs out to sides and back in front of thighs) (8# DBs)
- Push ups, 10 reps (Caroline is using push up bars, I used DBs)
- Repeat #1 & 2 as many times as possible in 4 minutes
