Name: Playbook - Georgina Cox - W12/D2 | Upper Body | Chest & Shoulders
Uploaded: 2022-12-12T07:34:35.979Z
Duration: 60 min
Description: W12/D2 | Upper Body | Chest & Shoulders

Warm up on Treadmill - 5/10minutes

Barbell chest press 3x10

DB incline chest press 3x10

Barbell shoulder press 3x10

Superset
Push ups on knees x12
Plate press x12
x2, 1xfailure

Superset
Side raises on the cables x12
Front raises on the cables x12
x2, 1xfailure

Treadmill walk

Warm up

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

Barbell bench press

- 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

- 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

- 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

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

Plate press

Superset

Side raise on cables

Front raise on cables

W12/D2 | Upper Body | Chest & Shoulders

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

Laura

Elaine

That was cracker!!  Loved it feeling great!

Niamh Cusack

W1/D1 | Lower Body | Quads & Glutes

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

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

W1/D2 | Upper Body | Chest & Shoulders

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 💪🏼

Sophie

W2/D3 | Lower Body | Glutes & Hamstrings

W2/D4 | Upper Body | Back, Biceps & Triceps

Great workout! Increasing weights and loving it!

W3/D1 | Lower Body | Quads & Glutes

W3/D2 | Upper Body | Chest & Shoulders

W3/D3 | Lower Body | Glutes & Hamstrings

W3/D4 | Upper Body | Back, Biceps & Triceps

Split squats OMG, whydo the exist!!!!??? I love the whole routine but I try to be somewhere else in my brain during split squats haha

W4/D1 | Lower Body | Quads & Glutes

W4/D2 | Upper Body | Chest & Shoulders

W4/D3 | Lower Body | Glutes & Hamstrings

W4/D4 | Upper Body | Back, Biceps & Triceps

W5/D1 | Lower Body | Quads & Glutes

What a way to finish the week! 💪🏻💪🏻🔥🔥 xxx

W5/D2 | Upper Body | Shoulders & Chest

W5/D3 | Lower Body | Hamstrings & Glutes

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

W6/D1 | Lower Body | Quads & Glutes

W6/D2 | Upper Body | Shoulders & Chest

This was such a great burn 🧡 I love this app so much — it reminds me that I don’t *have* to move my body, but rather, I *get* to move my body 🥰 celebrating my strength every session 💪 thanks Georgina 💕

Georgie

My legs and bum are on 🔥🔥 in the best possible way!! Xxx

W6/D3 | Lower Body | Hamstrings & Glutes

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

W7/D1 | Lower Body | Quads & Glutes

W7/D2 | Upper Body | Shoulders & Chest

W7/D3 | Lower Body | Hamstrings & Glutes

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

W8/D1 | Lower Body | Quads & Glutes

W8/D2 | Upper Body | Shoulders & Chest

W8/D3 | Lower Body | Hamstrings & Glutes

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

That was the worst but the best the hardest but made me feel the strongest! 💯 both the hip thrusts and the finisher kick backs were killer but I feel amazing now!!!

W9/D1 | Lower Body | Quads & Glutes

W9/D2 | Upper Body | Chest & Shoulders

RIP to another pair of leggings 😂 somehow feel like it’s an achievement tho 🤣💪🏼

W9/D3 | Lower Body | Hamstrings & Glutes

W9/D4 | Upper Body | Back, Biceps & Triceps

That was rough my glutes are burning! Loved it 🥰

W10/D1 | Lower Body | Quads & Glutes

Feeling stronger every session 💪🏼🏋️‍♀️

W10/D2 | Upper Body | Chest & Shoulders

W10/D3 | Lower Body | Hamstrings & Glutes

W10/D4 | Upper Body | Back, Biceps & Triceps

W11/D1 | Lower Body | Quads & Glutes

Oh that was a great burn have been feeling a little bummed in my body (seeing bad angle photos on holidays have had a bad impact on my body image 🥲) but these workouts help me feel more secure and strong and how my body is more than my looks. 

Might be a bit soppy but these workouts have really improved my relationship with my body and I thank you for that 💕

W12/D2 | Upper Body | Chest & Shoulders

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