CGX: Max Program Day 33: Getting into the rear delts!

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.

This was a tough workout. The intervals are long. Caroline gives you a decent rest period but in this workout it sometimes felt more like a transition period since I had to move equipment around and get in place between exercises. Though this is a full body workout, the emphasis is on the hamstrings, glutes, rear delts and chest.

This workout is done interval style. Each exercise is done for 75 seconds followed by 30 second 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 exercise. There is also a bar along the bottom of the screen that counts down the entire workout time as a percentage.

Day 33 is 38:04 minutes (this time does not include the optional 9:18 minute warm up or 3:39 minute intro, also optional) with a 2:20 minute stretch. Equipment: dumbbells, barbell, glute band, chair/bench, one heel wedge and fitness mat. 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, 10kg/22 pound, 5kg/11 pound dumbbells. The weights listed below are what I used.

1. Staggered RDL (single leg deadlift, non-working leg rests on chair or bench, toes of foot of front/working leg rests on heel wedge) (one 38# DB)
2. Repeat #1 on other leg
3. Chest fly (20# DBs)
4. Repeat #1-3 two more times
5. Banded hip thrusts (lean back against your bench or step, place barbell on hips, knees bent and feet on floor, glute band is around thighs just above knees and legs are open so there is constant tension on band, raise and lower hips) (barbell @ 90#)
6. Single arm rear delt row (rest one knee and same side hand on bench, arm is held away from side, do a wide single arm row, leading with elbow) (one 20# DB first 2 sets, one 15# DB last set)
7. (no rest) Same as #6 but only raise arm partway (one 12# DB)
8. Repeat #6 & 7 on other arm
9. Repeat #5-8 two more times
10. Hip thrust (repeat #5 w/out the glute band) (barbell @ 90#)

30 second rest

Finisher: (12# DBs)

1. Double arm rear delt row for 60 seconds (sit on bench/step, hinge torso forward over thighs, arms are away from sides, do a wide row, arms out to sides, and leading with elbows while remaining hinged forward)
2. 15 second rest
3. Partials for 30 seconds  (same as #1, but only lift arms/DBs partway)