This is a workout from Caroline Girvan‘s CGX app. For more info on Caroline’s App, see the CGX App page.
This is another excellent upper body strength workout. Like it’s counterpart, The Back, this workout hits more than the title muscle group. Combine the two workouts and you are working your entire upper body in just under 50 minutes (if you include the warm up with the first workout you do). I felt this workout the most in my chest and triceps.
This workout is done interval style. The exercise and interval times vary and are noted in the breakdown below. 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 at the bottom of the screen, counting down the workout time as a percentage.
The Chest is 22:30 minutes (this time does not include the optional 3:56 minute warm up) with a 1:20 minute stretch. Equipment: dumbbells, bench, and a fitness mat. Push up bars are optional. Caroline uses 15kg/33 pound, 12.5kg/27.5 pound, 10kg/22 pound and 7.5kg/16.5 pound dumbbells.
- Alternating chest press for 60 seconds (extend both arms to ceiling, alternate lowering arms) (30# DBs)
- 45 second rest
- Chest flys for 60 seconds (22# DBs)
- 45 second rest
- Repeat #1-4 two more times
- Diamond press for 75 seconds (similar to a chest press, but DBs are pressed together over chest and arms/elbows are kept close to sides the entire time) (18# DBs)
- 30 second rest
- Pause in hole push ups for 45 seconds (lower to bottom of push up and hold briefly before pushing back up to plank, Caroline is using push up bars, I used DBs)
- 60 second rest
- Repeat #5-9
- Repeat #6
30 second rest
Finisher: 1.5 rep push ups for 45 seconds (lower to bottom of push up, push back up halfway, lower to bottom of push up, push back up all the way to plank, Caroline is using push up bars, I used DBs)
