CGX: Max Program Day 49: 5 compounds and 1 isolation!

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 solid full body workout. The interval times and the PHA factor make it possible to lift heavier dumbbells. I was able to use the 40 pound dumbbell for all 3 sets of the single leg RDL. So progress!

This workout is done interval style. Most of the exercises intervals are 60 seconds followed by 30 seconds of rest. If the exercise or recovery time is different, it will be 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 49 is 39:56 minutes (this time does not include the optional 9:18 minute warm up or 3 minute intro, also optional) with a 2:45 minute stretch. Equipment: dumbbells, barbell, chair/bench, glute band, heel wedge, 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 20kg/44 pound, 17.5kg/38.5 pound, 10kg/22 pound and 4kg/8.8 pound dumbbells. The weights listed below are what I used.

1. Static lunge (stationary lunges) (30# DBs)
2. Repeat #1 on other leg
3. Arnold press (seated in chair with a back) (20# Dbs)
4. Repeat #1-3 two more times
5. Staggered RDL (single leg deadlift, knee of non-working leg rests on a bench or chair) (one 40# DB)
6. Repeat #5 on other leg
7. 15 second rest
8. Push ups for 45 seconds (Caroline is using push up bars, I used DBs)
9. Repeat #5-8 two more times except you will place a heel wedge under the toe of the working foot during the RDLs
10. Banded bridge (lay on back on mat, knees bent and heels close to glutes, glute band is around thighs just above knees, legs are open wide enough so there is constant tension on band, barbell or heavy DB rests on hips, raise and lower hips) (barbell @ 115#)
11. Repeat #10 to a faster tempo for 30 seconds
12. Rear delt fly (seated on chair or bench, torso is hinged forward over thighs, palms face behind you) (8# DBs)
13. Repeat #10-12

Finisher: (barbell @ 115#)

1. Bridge with wider stance for 45 seconds (legs father apart, no band)
2. 15 second rest
3. Repeat #1 with legs close together for 45 seconds
4. 15 second rest
5. Repeat #1 with legs in normal position to a faster tempo for 30 seconds