CGX: Max Program Day 16: Finishing with single arm rows for a change!

This is a workout from Caroline Girvan‘s CGX app. For more info on Caroline’s App, see the CGX App page.

This workout is done mostly PHA style. For more information on PHA, see Day 1’s post.

Another awesome Max workout! The first day of a new Max week appears to be my favorite. This is a solid full body strength workout that allows you to challenge yourself with heavier weights. I really enjoyed it and feel well worked. I especially love how this workout ends with some back work! As usual for a Max workout, the stretch at the end is paltry so I added on a longer, thorough total body stretch.

This workout is done interval style. Each exercise is done for 60 seconds followed by a 30 second recovery. 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.

Day 16 is 38:57 minutes (this time does not include the optional 9:18 minute warm up or 3:22 minute intro, also optional) with a 1:40 minute stretch. Equipment: dumbbells, barbell, chair/bench, glute band and fitness mat. The glute band is for the warm up. You will also be using light dumbbells for the warm up. Caroline is using 4kg/8.8 pound dumbbells. For the actual workout Caroline is using a barbell at 58kg/128 pounds. She is also using 30kg/66 pound, 17.5kg/38.5 pound, 15kg/33 pound and 10kg/22 pound dumbbells. The weights listed below are what I used.

1. Sumo deadlift squat (stand with legs wide and toes turned out, hold one heavy DB by bar with both hands, hinge forward deadlift style when squatting) (one 75# DB)
2. Alternating chest press (both arms extended to ceiling, alternate lowering arms) (30# DBs)
3. Repeat #1 & 2 two more times
4. Bridge (lay on back on mat, knees bent and heels close to glutes, barbell or heavy DB rests on hips, raise and lower hips) (barbell @ 105#)
5. Repeat #4
6. Supine row (single arm row, one knee and same side hand on bench, palm faces forward) (one 40# DB)
7. Repeat #6 on other arm
8. Repeat #4-7
9. Paused Bulgarian lunge (stationary lunge, back leg is elevated on bench/chair, DB held at same side shoulder as front leg, pause briefly at bottom of lunge) (one 25# DB)
10. Repeat #9 on other leg
11. Arnold press (seated in chair) (one 20# DB)
12. Repeat #9-11 two more times

Finisher:

1. Rotational row for 45 seconds (single arm row, one knee and same side hand on bench, palm faces behind you at bottom of the row, as you row rotate hand/DB so palm face in front of you at top of row) (one 30# DB)
2. 15 second rest
3. Repeat #1 on other arm