This is a workout from Caroline Girvan‘s CGX app. For more info on Caroline’s App, see the CGX App page.
This was an excellent upper body strength workout. Unfortunately my chronic shoulder problems started flaring up yesterday. They are better this morning but because of the pain I was in yesterday I was more conservative with my weight choices. Now, for me, the weights I lifted were still either as heavier or heavier than what I would normally lift outside of the Iron Pro program but in the context of this program, my goal is to lift heavier as the program progresses and I did not make any increases today. In fact, I decreased my weight any time I felt anything in my shoulders.
The exercises are 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.
There is a problem with the interval timers on 3 of the exercises. For the first two it is important that we are aware of the discrepancy before going into the workout. For chest press (#4-6) the timer says you are doing the exercise for 60 seconds and resting for 45 seconds. But Caroline is doing the opposite–working for 45 seconds and resting for 60 seconds. The same thing happens with the diamond press (#10-12). This is important because the length of the intervals and recoveries affects the weight you choose to lift. So in the breakdown below, I put the interval and recoveries that Caroline actually did rather that what is on the screen, since what she did is in line with the purpose of this program. And the final mess up is #23. You only do it for 15 seconds but the timer pops up 125 seconds! But then rapidly counts down to 0 in only 15 seconds.
Chest, Shoulders & Triceps is 42:37 minutes (this time does not include the optional 5:56 minute warm up or 2:11 minute intro, also optional) with a 1:30 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/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.
- Shoulder press for 45 seconds (seated in chair with back or bench with back, arms are in goal post at bottom of press) (16.5# DBs)
- 60 second rest
- Repeat #1 & 2 three more times (Caroline increases her weight) (22.5# DBs)
- Chest press for 45 seconds (30# DBs 1st two sets, 27.5# DBs 3rd set)
- 60 second rest
- Repeat #4 & 5 three more times (Caroline reduces her weight)
- Rear delt fly for 60 seconds (seated on bench or chair, torso hinged forward over thighs, palms face behind you) (9# DBs)
- 45 second rest
- Repeat #7 & 8 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 #10 & 11 two more times
- Overhead tricep extension for 60 seconds (seated French press) (one 25# DB 1st set, one 22.5# DB last 2 sets)
- 45 second rest
- Skull crushers for 60 seconds (15# DBs 1st set, 13# DBs 2nd set)
- 45 second rest
- Repeat #13-16
- Repeat #13 & 14
- 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
- Repeat #19 & 20
- Repeat #19 (8# DBs)
- (no rest) Partials for 15 seconds (same as #19 but only lift arms/DBs partway) (8# DBs)
30 second rest
Finisher: Skull crushers for 90 seconds (holding one DB in both hands) (one 20# DB)
