Name: Playbook - Georgina Cox - Upper Body
Uploaded: 2023-12-27T17:16:36.990Z
Duration: 12 min
Description: Upper Body

Camilla

Did a little more! This season is killing me. But moving when and as I can.

I’m working out at home so I couldn’t do the workouts that required a machine.

Vanessa

Had a super busy weekend so got in workouts where i could xx

So good! It’s been a hard 2 weeks and i need this little boost

Loved this!!! Didn’t have time for much but needed to move.

Kefentse

I like that this workout doesn't feel repetitive, but yet my arms feel like they got a great workout in a short time. These short workouts are my favorite because I finish feeling strong and energized rather than completely drained and too sore.

Meghan

Aleksandra

I needed something quick and soft...I got the first part of It🤣I can't lift my arms🤣💪🏼💥

Eleonora

Wow! A great quick workout and built up a decent sweat. Definitely going to revisit this when I am short on time!

Steph

DB Shoulder press
DB Chest press
Bent over DB rows
Plate raise
DB Hammer curls
Superman
Plank with shoulder touches
DB Front raises
DB Side raises
X extensions on the cables
Plank rows
Tricep pulldowns on the cables
DB pullovers
Face pulls on the cables
High pull on the cables
Chest flies on the cables
Bicep curls on the cables
Plate press
Plate hold
DB bicep curls
BW Dips
Straight arm pull downs on the cables
Chest press machine
Shoulder press machine
DB concentration curls
T-bar row machine
Rear delt fly machine
Chest fly machines
Seated cable row

- Start with your arms at 90 degrees
- Press the dumbbells straight up
- Lower with a slow controlled motion

Standing dumbbell shoulder press

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

Dumbbell chest press

- Start with your back flat and a dumbbell in one hand
- Engaging your lats, pull dumbbell bending at the elbow
- Stop when your tricep is parallel to your back 
- Lower slowly with control 
- Complete desired reps then repeat on the opposite side

Bent over dumbbell rows

- Squeezing a plate in front of your body
- Lift the plate forward and up to shoulder height 
- Lower the plate back down

Plate raise

- Hold the dumbbells with your palms facing each other (thumbs up)
- Curl the dumbbells up engaging your bicep as you curl
- Lower dumbbells with control

Standing dumbbell hammer curl

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

Superman

- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side

Plank with shoulder touches

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells forward and up to shoulder height 
- Keep a slight bend at the elbow
- Lower with control

Front raises with dumbbell

- Keep a slight bend at the elbow
- Raise the dumbbells laterally until you reach shoulder height 
- Lower with a slow and controlled movement

Standing dumbbell lateral raise

- Bring the dumbbells from hanging position to elbow height for a total of 7 reps

- Then bring the dumbbells from elbow to shoulder height 7 times

- Finally, bring the dumbbells all the way from hanging to shoulder height for a total of 7 reps 

(Only 3 reps of each shown in video)

Dumbbell 21s

- From incline holding a dumbbell in each hand
- Place the dumbbells together side by side and press them over your chest
- Keeping the dumbbells squeezed together lower them back to your chest

Incline dumbbell chest press

- Bend forward to focus on the rear delts 
- Raise the dumbbells engaging the back of your shoulders
- Lower the dumbbells with control

Standing rear delt fly with dumbbells

- Point your elbows to the ceiling 
- Bending at the elbow lower the bar towards your head
- Fully extend up contracting your triceps

Barbell skull crushers

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the bar up keeping your elbows close to your body
- Engage your lats as you pull up 
- Lower down in a controlled motion

Bent over barbell row

- Hold both dumbbells overhead 
- Lower one dumbbell down to your shoulder 
- Press the dumbbell back up
- Repeat with the other arm

Single arm dumbbell shoulder press

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your back is flat
- Walk your feet up to your hands and reverse the move back to starting

Plank walk outs

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

Dumbbell chest press feet up

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Barbell shoulder press

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat Pulldown

- Starting on your knees with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Press up on knees

- Chin and chest up 
- Focus on pulling through your elbows and not allowing your arms to overpower

Assisted pull-ups

- Grab criss crossed cables in each hand, arms extended out in front of your body
- Keeping a slight bend in the elbows
- Move your arms backward and outward until you have reached full extension
- Reverse movement back to starting position

X extensions

- Pull one dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared
- Repeat with the opposite arm

Plank rows

- Start with your arms at about 90 degrees 
- Extend your arms pushing the rope down
- Spread the rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows to return to starting position

Rope tricep extensions

Dumbbell pullover 3 second eccentric

- Pull the cable towards your face with elbows flared outward

Face pulls

- Grab the V-bar with the palms facing each other
- Stick your chest out and lean back slightly
- Using your lats, pull the bar down as you squeeze your shoulder blades
- Pause and return to the initial position

High cable rows

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together engaging your chest
- Pause and let your arms return back to the starting position

Cable chest flys

- Lying in the ground
- Begin with bar underhand grip in your hands
- Curl bar up towards your shoulders
- Uncurl until arms are extended

Laid down cable bicep curls

- Squeezing a plate in front of your chest
- Push the plate out
- Bring the plate back in to your chest

Plate press

- Raise plate until you reach shoulder height 
- Keep your core engaged
- Hold plate for time

Plate holds

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower the dumbbells

Standing dumbbell bicep curl

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bodyweight dips

- Lean forward slightly 
- Keep a slight bend at the elbow throughout the movement 
- Engaging your lats as you pull the bar down toward your thighs 
- Return back to starting position with control

Cable bar pulldown

- Keeping your back pressed into the seat
- Press the handles out engaging your chest

Machine chest press

- With your elbows bent to 90 degrees 
- Press the handles up
- Lower with control

Machine shoulder press

- Place the back of your arm on your inner thigh
- Arm starts extended holding the dumbbell off the floor
- Slowly curl the weight up pause at the top squeezing your bicep
- Slowly lower weight back to the starting position
- Do all reps on one arm before switching

Concentration curl

T bar row

Rear delt fly machine

- Adjust seat so that elbows are slightly below the shoulder 
- Bring your hands together keeping a slight bend at the elbow
- Pause engaging your chest and return to the initial position

Chest fly machine

Seated cable row

Upper Body

Genuinely super helpful to have a list of exercises to pick and choose from! Very grateful

Abby

Lower Body

🔥🔥🔥 daughters b’day weekend so getting it in how i can.

Upper Body

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