This is a workout from Caroline Girvan‘s CGX app. For more info on Caroline’s App, see the CGX App page.
Another excellent upper body workout. Caroline does a great job thoroughly working the chest and back muscles. And because she works them with such a variety of exercises, all of your upper body muscles are getting worked as well, not just the back and chest. I’m doing my best to lift heavier–even if its only for one set!
The exercises are done interval style. The exercise interval and recovery times vary and are noted below 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
Day 17 is 42:53 minutes (this time does not include the optional 5:56 minute warm up or 2:18 minute intro, also optional) with a 2:30 minute stretch. Equipment: dumbbells, chair/bench and a 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 actual workout Caroline is using 17.5kg/38.5 pound, 15kg/33 pound, 12.5kg/27.5 pounds, 10kg/22 pound and 5kg/11 pound dumbbells. The weights listed below are what I used.
- Deadstop chest press for 45 seconds (lay on back on mat, at bottom of press the back of the arms/triceps rest on the floor briefly before pushing DBs back to ceiling) (32.5# DBs)
- 60 second rest
- Repeat #1 & 2 two more times (30# DBs)
- Repeat #1 for 60 seconds (Caroline reduces her weight for this set) (27.5# DBs)
- 50 second rest
- Pullover for 40 seconds (one 35# DB)
- 60 second rest
- Repeat #6 for 45 seconds (Caroline increases her weight) (one 40# DB)
- 60 second rest
- Repeat #8 & 9 two more times
- Diamond press for 45 seconds (similar to a chest press, but DBs are pressed together over chest and arms/elbows are kept close to sides the entire time) (22.5# DBs)
- 60 second rest
- Repeat #11 & 12 two more times (Caroline increases her weight)
- Single arm row for 45 seconds (one knee and same side hand rest on bench) (one 47.5# DB 1st set, one 45# DB 2nd set, one 42.5# DB 3rd set)
- 60 second rest
- Repeat #14 & 15 on other arm
- Repeat #14-16 two more times (Caroline reduces her weight for the last set)
- Chest fly for 60 seconds (22.5# DBs)
- 45 second rest
- Repeat #18 & 19 two more times
- Sweeps for 60 seconds (seated on bench or chair, torso is hinged forward, keeping arms mostly straight (slight bend in elbow) and close to sides, sweep arms upward behind you) (11# DBs)
- 45 second rest
- Repeat #21 & 22
Finisher: Deadstop push ups for 60 seconds (at bottom of push up entire body rests on floor, lift hands briefly before pushing back up to plank keeping body straight from head to heels)
