This is a workout from Caroline Girvan‘s CGX app. For more info on Caroline’s App, see the CGX App page.
This is an excellent upper body strength workout that focuses on the chest, shoulders and triceps. Caroline gives you the usual 60 second intervals for smaller muscle groups but for the larger muscle groups you get the shorter intervals so you can lift heavier. You also get longer rests for all sets, but the longest rests come after the shorter intervals. I definitely feel the pump after this workout.
This workout is done interval style. The interval and recovery times vary and are noted in the breakdown below. There is an on screen 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 2 is 41:02 minutes (this time does not include the optional 5:56 minute warm up or 3:17 minute intro, also optional) with a 1:45 minute stretch. Equipment: dumbbells, bench/chair and fitness mat. You also need a bench/chair and dumbbells for the warm up. For the warm up Caroline is using one 7.5kg/16.5 pound and two 4kg/8.8 pound dumbbells. For the workout, Caroline is using 15kg/33 pound, 12.5 kg/27.5pound, 10kg/22 pound, 7.5kg/16.5 pound, and 4kg/8.8 pound dumbbells. The weights listed below are what I used.
- Lateral raise for 60 seconds (9# DBs)
- 45 second rest
- Repeat #1 & 2 two more times
- Shoulder press for 45 seconds (seated in chair, arms are in goal post at bottom of the shoulder press) (21# DBs)
- 60 second rest
- Repeat #4 & 5 three more times (Caroline reduces her weight for the final set)
- Rear delt flys for 60 seconds (palms behind) (torso is hinged forward over thighs) (9# DBs)
- 45 second rest
- Repeat #7 & 8 but this time palms face each other
- Rear delt fly partials (palms behind) for 60 seconds (same as #7 but only lift arms/DBs partway) (9# DBs)
- 45 second rest
- Chest press for 45 seconds (30# DBs)
- 60 second rest
- Repeat #12 & 13 three more times (Caroline reduces her weight for the final set)
- Diagonal raise for 60 seconds (straight arm front raise w/ palms facing floor but arms are open and raised in a V) (9# DBs)
- 45 second rest
- Skull crushers for 60 seconds (15# DBs)
- 45 second rest
- Repeat #15-18
- Diamond press for 45 seconds (press DBs together over chest, arms kept close to sides, push DBs to ceiling) (20# DBs)
- 60 second rest
- Repeat #21 & 22 (22# DBs)
- Repeat #20 (22# DBs)
- (no rest) Diamond press for 30 seconds holding one DB in both hands (one 22# DB)
30 second rest
Finisher:
- Overhead tricep extension for 45 seconds (seated French press) (one 25# DB)
- (no rest) Continue #1 for 45 seconds but with a lighter dumbbell (one 20# DB)
