Name: Playbook - Georgina Cox - W11/D4 Upper Body | Back & Biceps
Uploaded: 2022-12-12T07:31:41.313Z
Duration: 45 min
Description: W11/D4 Upper Body | Back & Biceps

Warm up
5/10 minutes on rowing machine

Lat pull down machine 4x10

Bent over single arm DB rows 4x10
(2 second pause)

DB pullovers 4x10

Superset
DB Hammer curls x12
(2 second pause)
Barbell Bicep curls x12
(2 second pause)
x4

Superset
DB Overhead tricep extension x12
BW dips x12
x3, 1xfailure

Treadmill walk

Warm up

- 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

- 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 
- Pause then lower slowly with control 
- Complete desired reps then repeat on the opposite side

Bent over dumbbell rows with pause

- Place your upper back on the bench 
- Keep a slight bend at the elbow as you lower the dumbbell back 
- Focus on engaging your lats as you pull the dumbbell forward

Dumbbell pull overs

DB hammer curls (2 second pause)

DB bicep curls (2 second pause)

Superset

- 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

- 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

W11/D4 Upper Body | Back & Biceps

África

Eryn

This was my first time back after about a months break and this was the perfect work out for it!! Challenging but fun, can't wait for the next one 😘

Emma

W1/D1 Lower Body | Quads & Glutes

It was my first workout on your app. I found it to be accessible for beginners. I also liked that it was relatively short workout. This keeps me motivated

Loved that. Very quickly felt humbled by the rear incline fly though 😂🙈

Enjoyed the variety in this… had never done the last exercise before so that was fun!

Betty

W1/D2  Upper Body | Chest & Shoulders

Ooof this new programme feels like a step up! Loving it so far.

Beth

Can your legs spontaneously combust…asking for a friend! Seriously though wow this is brilliant!

Heidi

W1/D3  Lower Body | Hamstrings & Glutes

Wow that was amazing. And didn’t feel intimidated being the only girl in the free weights section. The superset though 🥵 humbled with the concentration curls

This was great. Arms are not my favourite day but enjoyed the variety here… added in a couple of extra bits myself too taken from the last 12 week block I did with you 💕💕

W1/D4  Upper Body | Back, Biceps & Triceps

The Xmas calories done me good on this session, new pbs all round and a sexy glute pump!!

Gemma

W2/D1 Lower Body | Quads & Glutes

Love this one. Short but spicy and always makes me feel strong

Laura

Sweaty and empowered…what a way to start a Monday! 🔥

W2/D2  Upper Body | Chest & Shoulders

Went nice and easy today as feeling under the weather but that still feels so good

Amazing, loved this one. I’m only getting in 1 session a week at the mo but I’m also doing a lot of other things - circuits, sometimes HIIT, yoga, mental health running club (with children) and gym x

Samantha

W2/D3  Lower Body | Hamstrings & Glutes

Great. Enjoyed the high cable pulls so much kept adding weight each time and also added another cheeky set! ❤️

Those 21s really push me 🤣 but I love it!

W2/D4  Upper Body | Back, Biceps & Triceps

W3/D1 Lower Body | Quads & Glutes

W3/D2  Upper Body | Chest & Shoulders

I am THRILLED to say  after following G’s programmes for just over a year, I got my first 100kg deadlift this morning  😭❤️

Omg I needed that, sweating this cold out and still managed some new pbs. That superset though 🥵 gets me every time

Really love this hamstring and glutes work out. Couldn't get the only ball or machine for the hamstring curls. Is there any other alternatives? Thank you lovely!

W3/D3  Lower Body | Hamstrings & Glutes

Upped some weights today for the first time in a few weeks and feeling amazing now 🥰🏋🏼‍♀

Jennii

W3/D4  Upper Body | Back, Biceps & Triceps

Leg extensions never get easier. But this whole session killed today thanks to Mother Nature 🤦🏻‍♀️

Love this glute and quad workout...not missing spilt squats at all! (Didn't get on the leg extension machine today 👎 it's one of my favourites)

W4/D1 Lower Body | Quads & Glutes

Brave trying a heavier weight for rear felt fly and I can’t believe I got more than 2 🤣

Done a little split reps on the dumbbell shoulder...push? 8kg for 6, then 10kg for 4. It was shaky but loved it and managed it. Love seeing the progress now on the weights I'm using 💪

Any tips on what I can do for cable fly please. We don't have that ability in my gym

Tiff

W4/D2  Upper Body | Chest & Shoulders

Sandy

I honestly I'm so happy to of found this app! Great glute and hamstring day. Took it easy as I am smack bang in the middle of my period 🙌

W4/D3  Lower Body | Hamstrings & Glutes

I think I always say I love a workout..but I do! I love working on my back and arms. Will genuinely miss Barbell 21s..I'm using the 10kg fixed weight and want to give 12.5kg a go in the future! 💪

Diana

W4/D4  Upper Body | Back, Biceps & Triceps

Omg that was mega! I loved it. I thought I liked kick backs until now 🤣 possibly one of my fav leg days yet

great new day!! loved it. my balance was really off so adjusted but still feeling it!

Busy gym this morning, availability then time were not on my side 👎 Didn't get to do leg extensions or cable machine glute swingy things (which I love) struggled with split squats too..ugh. balance and reps weren't great. Still...there's next week! 🔥🔥

W5/D1  | Lower Body | Quads & Glutes

Face pulls are back and I love them! Another great chest and shoulder program! Thank you 🙌💪

Nayeli

W5/D2 | Upper Body | Chest & Shoulders

Brilliant hamstrings and glute workout! Love working on my deadlift weight. Also, straight leg dumbell deadlift, I used a 30kg dumbbell...how do I stop my hands slipping? Thanks!

Eleonora

W5/D3 | Lower Body | Hamstrings & Glutes

Loved this back, bi's and tri's workout 🙌 love seeing exercises that I enjoy come back! Bend over Barbell rows 🤌

Loved this! Nice and short and packing a massive punch at the same time 😆

W5/D4 | Upper Body | Back, Biceps & Triceps

Had to wait around for lots of grunty men to get off my machines today but the without itself was great!

Wow that was tough - can’t remember the last time I did a full leg workout as I’ve not been feeling motivated recently so definitely felt this today 🥵🥵

Ellie Patten

W6/D1  | Lower Body | Quads & Glutes

This session always feels so good but so hard. Went nice and easy after a case of food poisoning and I still feel so good after it. The superset and trisets though 🥵🤢

Another great workout! Shoulders on fire and mainly from the 4s I use to do dB front raises! 😆 Those 2 second holds buuurrrn 🔥🔥

I'm not the biggest fan of upper body days, but after doing my first aerial circus skills workshop at the weekend I've got a whole new motivation to train well - I loved this workout, I can feel it's going to help me climb a rope 🤣

W6/D2 | Upper Body | Chest & Shoulders

Literal phase got me feeling hot and weak but despite that new pb on leg press!!!

First day back really getting somewhere. Been trying (and failing) a little not to feel bad about myself needing a break to be well!

I did It 🔥💪🏼 it's super hot today but I did It💓

W6/D3 | Lower Body | Hamstrings & Glutes

Love this one so much. Nice and quick but feels so good

Love this back and arms day! It's quite a short one but effective, always feel really strong after 💪

W6/D4 | Upper Body | Back, Biceps & Triceps

Hi Georgina, I've been following your app for a while now. Just wanted to share that I finally pushed myself to use the squat rack during my glutes workout today. Its something I've been putting off for a while but it really wasn't as intimidating as I thought it would be. Keep doing everything you're doing to empower women to be the most badass version of themselves. Thanks, Elise 😊

Elise

Didn't feel very strong today, but it's still a great sequence.

Claire

W7/D1  | Lower Body | Quads & Glutes

Shoulders on fire! Great workout, love seeing my big shoulders take form! 💪

This app Is Amazing 💪🏼💓 I'm training consistently even in the heat 🌼💓

W7/D2 | Upper Body | Chest & Shoulders

Amazing session. Some new pbs. Feeling strong again after a run of illness and pesky hormones

Loved this. I love hamstring day..I had the energy to push today so deadlift 70kg for 3 and upped the leg press to 70kg too for 2x10! Love love love seeing these numbers go up!

Really good! Although I'm being let down by my grip strength - my legs can lift a lot more than my hands can!

W7/D3 | Lower Body | Hamstrings & Glutes

I love love love working on a strong back!

Pushed hard this morning 🌄 
So good, really enjoy the cable.

W7/D4 | Upper Body | Back, Biceps & Triceps

Great start to the week! Love leg day but they do tend to take longer than an hour for me. Another great workout..don't think my quads will work tomorrow

Yaaaaas!! Had a couple of days off because was VERY premenstrual and it was so good to get back to it. I've only just seen that you can track the weight that you're using now too, LOVE this!

Love hate relationship with those bulgarian split squats!

W8/D1  | Lower Body | Quads & Glutes

I felt a bit weak today, so kept the weight the same but done kept the reps at 8 instead of 10. Possibly that I haven't had breakfast or where I am in my cycle? But went, listened to my body and now for a Starbucks!

Ooft when you up the rounds on each set it takes to another level 🔥

W8/D2 | Upper Body | Chest & Shoulders

W8/D3 | Lower Body | Hamstrings & Glutes

Struggled to finish today. Cycle definitely kicking in. Still feel good for moving and equally good for listening to my body ❤️💪

Small flag - in the preview of this workout it said warm up on the rowing machine but when you open it up it says warm up on treadmill. Just a small bug! Loved the workout x

W8/D4 | Upper Body | Back, Biceps & Triceps

The start of a new routine! And first day back in the gym since returning from holiday. I struggled a bit and felt sickly on the lunges so cut that short then the leg extension machine was taken, I took that as a sign to stretch and go home ✌️

Loved it! I presume that the idea with the lower reps in the squat is to go heavy with the weight, right?

First training After the holidays, I feel awsome 💗💪🏼🍑

W9/D1 Lower Body | Quads & Glutes

Shoulders were on 🔥🔥 I really struggle to balance on the bench chest press with knees up but really want to give it a go! Any tips?

W9/D2 Upper Body | Chest, Shoulders & Triceps

Wow! 3rd day back after a week off and that felt..strong!! My hamstrings and glutes are probably going to feel that! Loved the added cable kick backs and that side kick to failure! 🥵

My legs are shaking!🤣💪🏼💥totally worth It tough

Legs on 🔥 what a way to start the week!

W9/D3 Lower Body | Hamstrings & Glutes

Great back and bi's workout! Unfortunately I didn't get to do all the moves as the gym was super busy and time isn't on my side. Next time! ✌️

First proper session in over a week as period really bit this month. Arms. Are. On. FIRE 🔥

W9/D4 Upper Body | Back & Biceps

First workout in 2 weeks..ooft! Felt the burn but in a good way! 👌

I can feel my legs exploding 🤣loved It tough! I feel so damn strong 💪🏼💪🏼💪🏼💥💗

W10/D1 Lower Body | Quads & Glutes

That was a tough shoulder and chest workout ❤️ loved it..of course!

W10/D2 Upper Body | Chest, Shoulders & Triceps

W10/D3 Lower Body | Hamstrings & Glutes

It's been awhile since my arms felt like spaghetti! Great  bi and tri workout..love working upperbody! 💪

After a couple of weeks off (work and flu) , I felt the need to move my body. I used less wieght and I feel no shame. All I feel Is happy and energized ❤️💪🏼💥

W10/D4 Upper Body | Back & Biceps

Another great leg day! Couldn't get to the leg extension machine (again) always gutted! Unfortunately there's only one and time is short for me 😕

Got a pr on squats!! Love seeing the progress and growth and confidence to add on more weight!!!

Sarah

W11/D1 Lower Body | Quads & Glutes

Love this chest day..its tough but I love the benefits of feeling like my shoulders are boulders! 🙌💪🤣

W11/D2 Upper Body | Chest, Shoulders & Triceps

For someone who's lifted weights for actual years I always find hamstring day the most difficult! 🥵 Feeling the burn

Last training of the year 💪🏼💪🏼💪🏼💪🏼💫

W11/D3 Lower Body | Hamstrings & Glutes

W12/D1 Lower Body | Quads & Glutes

Lena

W12/D2 Upper Body | Chest, Shoulders & Triceps

Just the perfect memo of how strong and capable I am🔥💓🍑

W12/D3 Lower Body | Hamstrings & Glutes

Was feeling hormonal and tired, but so glad I got some of the workout done today.

W11/D4 Upper Body | Back & Biceps

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