Name: Playbook - Georgina Cox - W1/D2 | Chest, Triceps & Glutes
Uploaded: 2024-03-11T16:14:00.537Z
Duration: 45 min
Description: W1/D2 | Chest, Triceps & Glutes

Treadmill - 5minutes

Push ups 3xfailure

DB chest press feet up 3x10

Barbell hipthrusts 3x10
(1 full rep, 1 pulse)

Triset
Cable chest flys x12
Plate press x12
DB OH tricep extension
x3

Superset
Cable kickbacks x12
Cable abductors x12
x2, 1xfailure

Treadmill walk

Warm up

- 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

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

Dumbbell chest press feet up

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes toward the floor and press back up to starting
- Pulsing at the top 2x

Barbell hip thrusts with 1 & 1/4 reps

- 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

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

Plate press

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell tricep extension

Triset

- Get into a bent over position
- Push back and up with your foot extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Cable kickback

- Stand tall and hold onto a stationary surface with ankle attached to cable 
- Raise your leg as far out to the side as possible 
- Allow your leg to come back down 
- Complete desired reps then repeat on the opposite side

Side cable kickback

Superset

W1/D2 | Chest, Triceps & Glutes

Fabulous workout Georgina  ⭐️⭐️⭐️⭐️⭐️

W1/D2 | Chest, Triceps & Glutes

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