CGX: P.E. Program Day 28: ‘Do you agree…the most intense upper of PE so far?’ (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 was another tough workout, but finally something more enjoyable. I love working my back and this workout hits it with a variety of exercises. Caroline burns out the biceps, too!

This is a superset workout. You will do 2 exercises back to back before you get a 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. Oh, and in answer to the title question–I do not agree. It is an intense workout, but definitely not the most intense, IMHO. Day 26 was more intense for me than this workout. That might be due to the enjoyment factor. I definitely enjoyed this workout more than Day 26.

Upper Body is 45:43 minutes (this time does not include the optional 3:55 minute warm up or the 3:04 minute intro, also optional) with a 1:15 minute stretch. Equipment: dumbbells, chair/bench, and fitness mat. Caroline is using 15kg/33 pound, 12.5kg/27.5 pound, 7.5kg/16.5 pound, and 4kg/8.8 pound dumbbells. The weights listed below are what I used.

1. Neutral grip bent over row for 60 seconds (at bottom of row DBs are in an upside down V, when rowing the DBs keep arms close to sides) (30# DBs)
2. (no rest) Pullover for 90 seconds (one 35# DB)
3. 30 second rest
4. Hammer curl for 60 seconds (20# DBs)
5. (no rest) Alternating hammer curl for 30 seconds (20# DBs)
6. 30 second rest
7. Repeat #1-6 two more times
8. Single arm supine row for 60 seconds (one knee and same side hand on bench, hold DB in other hand with palm facing forward keeping arm close to side) (one 35# DB)
9. (no rest) Concentration curl for 60 seconds (sit on bench with legs wide, do single arm bicep curl with tricep against inner thigh of same side leg) (one 18# DB first set, one 16.5# DB last 2 sets)
10. 30 second rest
11. Repeat #8-10 on other arm
12. Repeat #8-11 two more times
13. Rear delt row for 60 seconds (one knee and same side hand on bench, hold one DB in one hand, row arm/DB leading with bent elbow, palm faces behind you, arm out to side, at top of row arm is at 90 degrees) (one 20# DB)
14. (no rest) Palm behind sweep for 60 seconds (same position on bench, hold one DB in hand w/ palm facing behind you, sweep arm/DB up behind you, elbow is slightly bent and arm is kept close to side) (one 9# DB)
15. 30 second rest
16. Repeat #13-15 on other arm
17. Repeat #13-16
18. Rotational curl for 60 seconds (start w/ DBs at your side like a hammer curl, as you curl DBs, rotate them so palms face the ceiling) (18# DBs)
19. (no rest) Alternating rotational curl for 30 seconds (18# DBs)

30 second rest

Finisher:

1. Sweep (neutral grip) for 60 seconds (sit on bench, hold a DB in each hand, torso is hinged forward over thighs, sweep arms/DBs up behind you, elbows slight bent, palms face inward) (9# DBs)
2. (no rest) Half reps for 60 seconds (same as #1 but only lift arms/DBs halfway) (9# Dbs)