Name: Playbook - Georgina Cox - W1/D2 | Upper Body | Chest & Shoulders
Uploaded: 2022-12-12T07:34:35.753Z
Duration: 45 min
Description: W1/D2 | Upper Body | Chest & Shoulders

You never fail to make a great session! Just in time to mix it up again 🙌

Laura

It was interesting…I’m not really a fan of anything upper body, but I got stuck in tried my best..gritted my teeth. And I actually did all of it!! I feel so strong now, if anyone else is like me and not a fan of upper body try this..you won’t be disappointed 😍😜

Heidi

Warm up
5 minutes on treadmill

Single arm DB chest press 3x10

Single arm DB shoulder press 3x10

Triset
Cable chest flys x12
Plate press x12
DB front raises x12
x3

Superset
Plate raise x12
DB side raises x12
x3

X extensions until failure

Treadmill walk

Warm up

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower one dumbbell to chest level 
- Press dumbbell back up over your chest
- Repeat with the other arm

Single arm dumbbell chest press

- 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

- 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

- 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

Triset

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

Plate raise

- 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

Superset

- 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

W1/D2 | Upper Body | Chest & Shoulders

Legs like jelly!! Got my hip thrust to 50kg for 8 x 2.🔥🍑

Elaine

That was cracker!!  Loved it feeling great!

Niamh Cusack

W1/D1 | Lower Body | Quads & Glutes

Loved this leg day. It felt short with great compact movements but my hammies and glutes are on fire and I pushed myself again, in a healthy 'You're stronger than you think' way! Thanks again!

W1/D3 | Lower Body | Glutes & Hamstrings

I loved this back and arms workout. I have upped all weights..I've got far too comfy at my steady weights! I'm stronger than I think 💛💪

W1/D4 | Upper Body | Back, Biceps & Triceps

Paola

W2/D1 | Lower Body | Quads & Glutes

W2/D2 | Upper Body | Chest & Shoulders

Loved that workout and my strength is creeping up each week with my deadlifts 💪🏼

W1/D2 | Upper Body | Chest & Shoulders

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