Name: Playbook - Georgina Cox - W1/D2 Upper body | Chest, Shoulders & Triceps
Uploaded: 2022-12-12T07:30:00.393Z
Duration: 45 min
Description: W1/D2 Upper body | Chest, Shoulders & Triceps

Maddy

Great way to start the weekend! 💪💪💪

Kristina Copeland

Love the workout. I just wasn’t feeling the gym today 😂🙈 
Slowing getting myself back into it, so just glad I went at all

Gemma

Alecia

Finally found the training app I’ve been needing 🙏🏻

Silvia

The superset has given me wobbly arms 😂😂 but great little set!

Penny

Good session, some new PBs but I did have a few issues with my shoulders. I think I must have had a rotary cuff injury a while ago and my shoulders crunch sometimes so I had to go easy and finish a bit premature on the final superset boo!

Cassie

Couldn’t finish the superset because I thought I was going to lose an arm but I’m glad I did it !!

Emma

Left the gym barely being able to lift my arms so it went well 🤣

Jessica

Joyce

Annette Delaney

Sarah

Michelle

Long time since I have done arms
Oh Hello

Carmel

Clara

Lucy Stephenson

Toni

Hannah

That superset at the end had me WEAK. 😳

Casey

Leah

George

Using new (to me) equipment was really fun, I can't wait to get more and more confident using the machines!

Ludivine

First upper body workout I’ve done in a while as I’m trying to get back into a regular work out routine, my arms are like jelly now 😂 upper is my least favourite workout but I really enjoyed this one

Katie

Elaine

My arms are burning and I will definitely feel this tomorrow but I loved it and super excited for the next one 😍

Tori

Even starting with light weights, my arms will feel this in the morning!
Really enjoyed the workout!

Well that was a trip down memory lane… 

I use to be a 5 day a week gym girl and this is the first Gym workout I’ve done since October! 

It felt great and I’m so glad I got uo at 5am to do it! 
Thank you 😊 

Bring on tomorrow x

Steph

My 💪 are burning ♥️ great way to start the day

Georgina Barlow

Sarah Miller

Love this app so much! Thank you! 👏🤘🤜🤛

Maggie

I’ve just moved house so had 2 weeks off…this was a brilliant first day back following a 3 mile bike ride! Xx

Heidi

So good. Can feel the burn in my back already!

Kaylee

I had to make some substitutions for my payment gym. We don’t have a rower (did bike), barbells (used dumbbells or weight machine), or a disk (used a medicine ball). Other then that challenging but not impossible! Wish there was some cool down stretches at the end

Brigid

Amazing workout! My shoulders are killing me but it was so worth it! Thanks G for the best workouts and being so supportive xx

Virginia

I'm always so lost as to what to do with arm day! This was amazing, Georgina❣️

Filipa

Jasmine

Finally ventured into the “scary” part of the gym!!! Unfortunately couldn’t get near the machine for face pulls and rope extensions so just had to google an alternative exercise for these muscles but loved this workout!!! Can’t wait for the next one!

Alex

amazing!! feeling muscles i didn’t know i had 😍

Betty

Yuma

Nice way to ease back in after having waaaayyy too long away from the gym!

I almost skipped the tricep extension and face pull because the machine was in the “men’s area” but decided that I deserve to be there as much as them and so I had my very first workout there despite feeling terrified. I stopped thinking about them and started thinking about my form as soon as I started my set. Thank you Georgina for helping me feel confident in the gym

Eszter

Luby

So far loving this program! I feel so strong doing these workouts!

Marypat

Ebony

Warm up: 
- Rowing machine/cross trainer 5-10 minutes

Workout:
- Barbell bench press 3 x 10-12
- Barbell shoulder press 3 x 10-12
- Face pull 3 x 10-12
- Rope tricep extension 3 x 10-12

Superset
- Dumbbell lateral raises 3 x 10-12
- Dumbbell front raises 3 x 10-12
- Plate press 3 x 10-12

- Sit up straight and bend forward at the hips
- Come forward on the rower 
- Push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area
- Straighten your arms, bending the knees, and bring your body forward again

Row machine

- Grip the bar with preferred width 
- Lower the bar down to your chest  
- Push the bar straight up engaging your chest

Barbell bench press

- 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

- Pull the cable towards your face with elbows flared outward

Face pulls

- 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

- 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

- 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

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

Plate press

Superset

W1/D2 Upper body | Chest, Shoulders & Triceps

Just finished and my legs are already shaking lol.  Great workout!

Maria. H

Hit a new PB on the leg press today, my quads are on fire! I struggle do bad with split squats but I tried my best!

W1/D1  Lower body | Quads & Glutes

Loved it. I had to swap a few things out as there was a class on at the gym. But really felt it!!

Twinged something during my warm up circuit do the rest was a bit iffy! But still did my best!

The superset was killer but absolutely loved it!!

W1/D3 Lower body | Hamstrings & Glutes

Ran out of time to complete the supersets but I’m so glad I made it to the gym today :) x

W1/D4 Upper body | Back & Biceps

Brought my boyfriend to the gym today and we did this together. Brutal but fun ♥️♥️ thighs and glutes are gonna be on fire tomorrow x

Have a feeling my quads will be complaint tomorrow x

W2/D1  Lower body | Quads & Glutes

Andrea

Increased my weight a tiny bit on a couple of exercises which felt great!! Excited to get stronger ♥️

Dania

W2/D2 Upper body | Chest, Shoulders & Triceps

Wow! Love this! Can wait till tomorrows workout!

Brittany

Great workout! 
Smashed it today with a GF.
Work it work it!!
Strong!!

W2/D3 Lower body | Hamstrings & Glutes

Swapped the last superset for some abs but absolutely loved it 💪🏽

Always a great workout! Love feeling stringer with each one!!!

Forgot my headphones, had a bad sleep, really didn’t want to do it today but really glad I did :) those bicep curls killlll me with the barbell - can’t wait to get them stronger.

W2/D4 Upper body | Back & Biceps

My legs are jelly...that 4th set is tough...but doable😊

Absolutely dead! But I upped weights on a few exercises so I’m so pleased. Loving this app. Glad I finally signed up

Eryn

Everything is on fire... 🔥🔥🔥

Good session, thanks hun!

W3/D1  Lower body | Quads & Glutes

Great workout!! Got things shaking for sure!

Wow!!!!! My shoulders are on fire!!! Loved it

Wow! Stepping it up to 4 rounds on each exercise was hardcore! But we made it through! 💪🏼🤪

W1/D2 Upper body | Chest, Shoulders & Triceps

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