This is a workout from Caroline Girvan‘s CGX app. For more info on Caroline’s App, see the CGX App page.
Another tough upper body strength workout. This workout mixes up the intervals so you have some strength focused exercises in which you can challenge yourself with heavier weights and some more endurance/higher rep exercises that just burn the muscles out with lighter dumbbells. She also uses tempo changes and pauses to make some of the exercises even more challenging. My shoulders were definitely feeling it by the end of this workout. Caroline was hitting muscle failure, too.
The exercises are done interval style. Most of the intervals are 45 seconds of work followed by 60 seconds of rest. If an interval or recovery time is different it is noted in the breakdown. 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
Chest, Shoulders & Triceps is 42:25 minutes (this time does not include the optional 5:56 minute warm up or 3:20 minute intro, also optional) with a 1:40 minute stretch. Equipment: dumbbells, chair/bench and a fitness mat. Push up bars are optional. 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 actual workout Caroline is using 12.5kg/28 pounds 10kg/22 pounds, 7.5/16.5 pound, 5kg/11 pound and 4kg/8.8 pound dumbbells. The weights listed below are what I used.
- Paused push ups (pause briefly at bottom of push up, Caroline is using push up bars, I used DBs)
- Repeat #1 three more times
- Arnold press (seated on bench or chair) (21# DBs)
- Repeat #3 three more times (Caroline changes to heavier weights)
- 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 16.5# DBs)
- (no rest) 3/4 rep partials for 30 seconds (same as #5 but only lift DB/arm 3/4 of the way) (one 11# DB)
- 30 second rest
- Repeat #5-7 on other arm
- Repeat #5-8 two more times
- Slow eccentric and paused diamond press (similar to a chest press, but you are pressing DBs together above chest, arms/elbows are kept close to sides the entire time, lower slowly and pause briefly at bottom of press then push to top at normal tempo) (25# DBs)
- Repeat #10 two more times
- Slow eccentric and pause overhead tricep extensions (French press, seated on bench, lower slowly and pause briefly at bottom of extension before lifting at normal speed) (one 22.5# DB)
- Repeat #12
- Repeat #12 at a normal tempo (no pauses) for 75 seconds (one 22.5# DB)
- 30 second rest
- Lateral raise (8# DBs)
- (no rest) Partials for 15 seconds (same as #16 but only lift arms/DBs partway) (8# DBs)
- 45 second rest
- Repeat #16-18
Finisher:
- Hammer press for 30 seconds (seated overhead shoulder press, palms face each other) (20# DBs)
- (no rest) Overhead shoulder press holding one DB in both hands for 30 seconds (one 20# DB)
