This is a workout from Caroline Girvan‘s CGX app. For more info on Caroline’s App, see the CGX App page.
Another tough and thorough back and bicep workout–didn’t we just do one a few days ago (Day 36)? That’s okay, I love working my back so I won’t complain. I did end up dropping to lighter weights for the supine row/concentration curl superset. I did appreciate the longer recoveries at the end. And just like after Day 36, my biceps are pumped!
This is a superset workout. You will do 2 exercises back to back before you get a recovery. The interval and recovery times vary and are noted below. 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 progress bar along the bottom of the screen that counts down the entire workout time as a percentage.
Upper Body is 45:03 minutes (this time does not include the optional 3:55 minute warm up or the 3:24 minute intro, also optional) with a 1:35 minute stretch. Equipment: dumbbells, chair/bench, and fitness mat. Caroline is using 15kg/33 pound, 7.5kg/16.5 pound and 5kg/11 pound dumbbells. The weights listed below are what I used.
- Slow eccentric pullover for 60 seconds (lower slowly, raise at normal tempo) (one 35# DB)
- (no rest) Regular pace pullover for 30 seconds (one 35# DB)
- 30 second rest
- 1/2 rep only hammer curl for 60 seconds (raise DBs halfway until elbows are bent at 90 degrees then lower) (16.5# DBs)
- (no rest) Alternating full range hammer curl for 30 seconds (16.5# DBs)
- 30 second rest
- Repeat #1-6 two more times
- Single arm supine row for 60 seconds (single arm row, one knee and same side hand rest on step/bench, palm faces forward and arm is kept close to side, row up leading with elbow) (one 40# DB first set, one 35# DB last 2 sets)
- (no rest) Concentration curl for 60 seconds (single arm bicep curl, seated on bench, tricep of working arm pressed against inner thigh of one leg) (one 18# DB first set, one 16.5# DB last 2 sets)
- 30 second rest
- Repeat #8-10 on other arm
- Repeat #8-11 two more times
- x1 arm rear delt fly (palm behind) for 60 seconds (on knee and same side arm rest on bench) (one 9# DB)
- (no rest) Partials for 30 seconds (same position and exercise as #13 but only lift arm/DB partway) (one 9# DB)
- 30 second rest
- Repeat #13-15 on other arm
- x1 arm rear delt fly (palm facing in) for 60 seconds (on knee and same side arm rest on bench) (one 9# DB)
- (no rest) Partials for 30 seconds (same position and exercise as #17 but only lift arm/DB partway) (one 9# DB)
- 30 second rest
- Repeat #17-19 on other arm
- Pause in contraction sweep for 60 seconds (sit on chair or bench, torso hinged forward over thighs, with elbows slightly bent, sweep arms/DBs up behind you keeping arms close to sides w/ palms facing sides, pause briefly at top of sweep) (8# DBs)
- (no rest) Partials for 15 seconds (same position and exercise as #21 but only lift arm/DB partway) (8# DBs)
- 45 second rest
- Repeat #21-23 two more times
Finisher:
- Pause at halfway 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, when DBs are lifted halfway and elbows are bent at 90 degrees, pause briefly before completing the curl, you will pause again at the same position when lowering the DBs) (16.5# DBs)
- (no rest) Alternating rotational curls (no pause) for 30 seconds (16.5# DBs)
