CGX: Max Program Day 19: 8-12 rep range if you follow my tempo!

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 PHA style. For more information on PHA, see Day 1’s post.

This is another excellent total body strength workout designed so that you can challenge yourself to lift heavier. I tried using heavier weights for a few of the exercises, which definitely made this workout tougher.

This workout is done interval style. The exercise interval and recovery times vary and are noted below in the breakdown. There is an onscreen timer 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 19 is 39:34 minutes (this time does not include the optional 9:18 minute warm up or 3:58 minute intro, also optional) with a 2 minute stretch. Equipment: dumbbells, barbell, chair/bench, heel wedges, and fitness mat. Push up bars are optional. You are also using the glute band and light dumbbells for the warm up. Caroline is using 4kg/8.8 pound dumbbells for the warm up. For the actual workout, Caroline is using a barbell at 58kg/128 pounds. She is also using 15kg/33 pound, 12.5kg/27.5 pound and 10kg/22 pound dumbbells. The weights listed below are what I used.

1. High squat for 60 seconds (DBs held at shoulders) (32.5# DBs)
2. 30 second rest
3. Single arm bent over row for 60 seconds (one knee and non-working hand rest on the bench) (one 45# DB)
4. 30 second rest
5. Repeat #3 & 4 on other arm
6. Repeat #1-5 two more times
7. Bridge for 45 seconds (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#)
8. 15 second rest
9. Repeat #7 for 30 seconds
10. 30 second rest
11. Push ups for 30 seconds (Caroline is using push up bars, I used DBs)
12. 30 second rest
13. Repeat #7-12 two more times
14. Forward tilt Bulgarian lunge for 60 seconds (stationary lunge, back leg is elevated on step/bench, torso is hinged forward over front leg, toes of front foot are elevated on heel wedge, hold one DB in same side hand as back leg) (one 25# DB)
15. 30 second rest
16. Repeat #14 & 15 on other leg
17. Hammer press for 60 seconds (seated overhead shoulder press, Caroline is seated in high back chair, DBs frame face with palms facing each other) (22.5# DBs first set, 20# DBs second set)
18. 30 second rest
19. Repeat #14-18
20. Repeat #14-16

Finisher:

1. Hammer press for 60 seconds (20# DBs)
2. 15 second rest
3. Frontal raise for 45 seconds (hold one DB in both hands, raise DB from front of thighs to shoulder level) (one 20# DB)