This is a workout from Caroline Girvan‘s CGX app. For more info on Caroline’s App, see the CGX App page.
This upper body workout hits your shoulders, chest and triceps. I feel like the shoulders and triceps got the most work, but Caroline does fry the chest with a push up finisher. At the end Caroline gives you a better upper body stretch than she usually does.
This is mostly a superset workout though there is one triset that is done twice. You will do 2 (or 3) 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 (or triset). There is also a bar at the bottom of the screen that counts down the entire workout time as a percentage.
Upper Body is 44:05 minutes (this time does not include the optional 3:55 minute warm up or the 2:59 minute intro, also optional) with a 2:10 minute stretch. Equipment: dumbbells, chair w/ a back, and fitness mat. Push up bars are optional. Caroline is using 10kg/22 pound, 7.5kg/16.5 pound, and 4kg/8.8 pound. The weights listed below are what I used.
- Arnold press for 60 seconds (seated in high back chair) (20# DBs)
- (no rest) Rear delt fly (palms facing in) for 60 seconds (seated in chair, torso hinged forward over thighs) (8# DBs)
- 30 second rest
- Lateral raise for 60 seconds (8# DBs)
- (no rest) Continue #4 but alternate arms for 60 seconds (8# DBs)
- 30 second rest
- Repeat #1-5
- Repeat #1-4
- 30 second rest
- Chest fly for 60 seconds (20# DBs)
- (no rest) Diamond press for 60 seconds (similar to a chest press, but DBs are pressed together over chest and arms/elbows are kept close to sides the entire time) (20# DBs)
- (no rest) Push ups for 30 seconds (Caroline is using push up bars, I used DBs)
- 30 second rest
- Arc raise for 60 seconds (straight arm front raise w/palms facing each other, at top of raise arc DBs towards each other) (8# DBs)
- (no rest) Alternating pronated frontal raise for 60 seconds (palms face floor) (8# DBs)
- 30 second rest
- Skullcrusher x2 DBs for 60 seconds (15# DBs)
- (no rest) Continue #7 but holding one DB in both hands for 60 seconds (one 15# DB)
- 30 seconds rest
- Repeat #14-19 two more times
- Repeat #10-13
- Overhead tricep extension for 60 seconds (seated French press) (one 25# DB)
- (no rest) Tricep dips for 45 seconds
- 45 second rest
- Repeat #23-25
Finisher:
- 1.5 rep push ups for 30 seconds (lower until you are a few inches off the floor, raise slightly, lower again then push up all the way back to straight arm plank)
- Deadstop push up for 30 seconds (at bottom of push up entire body rests on floor, lift hands briefly before pushing back up to plank)
