Name: Playbook - Georgina Cox - W12/D4 | Upper Body | Back, Biceps & Triceps
Uploaded: 2022-12-12T07:32:45.527Z
Duration: 45 min
Description: W12/D4 | Upper Body | Back, Biceps & Triceps

Warm up 5/10 minutes on rowing machine

Lat pull down machine 4x10
(2 second pause)

Superset
Bent over DB rows x10
Hammer curls x12
x4

Straight arm pull downs on the cables 4x10

Tricep push downs on the cables 4x12

Single arm tricep extension on the cables 3x12,1xfailure

- 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

Warm up

Lat pulldown (2 second pause)

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

Bent over dumbbell rows

- Hold the dumbbells with your palms facing each other (thumbs up)
- Curl the dumbbells up engaging your bicep as you curl
- Lower dumbbells with control

Standing dumbbell hammer curl

Superset

- Lean forward slightly 
- Keep a slight bend at the elbow throughout the movement 
- Engaging your lats as you pull the bar down toward your thighs 
- Return back to starting position with control

Cable bar pulldown

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Overhand tricep extension

- Start with your arm at about 90 degrees 
- Extend at your elbow bringing the cable down
- Bend the elbow and control weight back to starting position
- Complete desired reps then repeat on the opposite side

Single arm cable tricep extension

W12/D4 | Upper Body | Back, Biceps & Triceps

Love it! Great length and variety of exercises. Perfect for a beginner but also if you’re more advanced and looking for more structure.

Aggie

This was killer!! ❤️‍🔥 Had to take a bit of a break and go sit for a bit. Didn't manage to  do extentions or glute bridges but absolutely worked my arse and quads off the whole time 💥

Laura

This was so much harder than it looked written down... Legs are 🔥🔥🔥🔥🔥

Diana

W1/D1 | Lower Body | Quads & Glutes

I liked that this felt shorter but still intense!

Omg, first session using your app queen. Usually HATE upper body, but I can honestly say I enjoy that session! Looking forward to the next one! 🙂

Jade

That was KILLER!! Shoulders are on fire but loved it!

Niamh Cusack

W1/D2 | Upper Body | Chest & Shoulders

Got all my favourites in here! Step up, pull through and deadlifts! Legs will be like jelly tomorrow ❤️‍🔥

It was ok, but I didn't enjoy it as much as other days...may be this one is just not to fun for me 🤷🏽‍♀️

Wow my legs and 🍑 are on fire!!! Loved this xxx

Heidi

W1/D3 | Lower Body | Hamstrings & Glutes

As a lazy gym goer...I love being able to get to a cable machine and do the majority of movements! 🤣🙌

Wowzers! My arms are jelly! Feeling soooooo good!

That was great back is for sure my favourite area to work now love feeling stronger in my uppercase body and don’t seem to have lost as much strength as I thought after my break which is a major bonus 🥳

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

I felt sick after this one, shaky legs !!

Sarah

I cycled on Monday but this my first workout because of a bit of gastroenteritis and I just got my appetite yesterday BUT I’ve missed my workouts so glad to be back

Angelique

Loved this, felt really strong today 💪

W2/D1 | Lower Body | Quads & Glutes

Cannot recommend this app and you enough! Making my spaghetti arms feel stronger everyday! 💪

That was great! Great start to the weekend loved it 💪🏻

W2/D2 | Upper Body | Chest & Shoulders

Awesome workout as always! Always feel better for going

Emma

That was great! I will be hobbling tomorrow but definitely my fave workout on this program! Think I’ll be able to go heavier next week 🥳 loving getting back into weights training at my own pace

W2/D3 | Lower Body | Hamstrings & Glutes

This might be my favourite back and arm day! The Lazy Girl Stay At The Cable really does it for me! 🤣 happy Saturday!

Really enjoyed the one! Feeling stronger 💪🏻 

I’m just wondering I’ve been running for a while and I don’t find my cardio fitness is going up. I used to run a fair bit pre pandemic but I can’t seem to get back to where I was 🙃

Have you any tips that might help with this?

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

W3/D1 | Lower Body | Quads & Glutes

Upped my weights on bench and overhead presses…it was a tough but good workout.

W3/D2 | Upper Body | Chest & Shoulders

Ooft! Hammies and glutes on fire! PB on the leg press and done all last sets to failure and upped most weights! Got to take advantage of that new found strength after my period!

W3/D3 | Lower Body | Hamstrings & Glutes

Great 10/10 back is FOR SURE now my fave day having never worked it before working with this app 😂 was great!

That was great was not in the mood but once I got started I was glad I showed up 💕

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

Super hard with the hot weather, but I pulled trough and I feel so strong 💪and my 🍑is in 🔥🤣

Eleonora

W4/D1 | Lower Body | Quads & Glutes

PB on shoulder press using dumbells 10kg x 5 🙌Felt amazing!

This made me feel so strong! 💪🏻🔥

W4/D2 | Upper Body | Chest & Shoulders

W4/D3 | Lower Body | Hamstrings & Glutes

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

HOLY SMOKES. that was the hardest one yet.

Shelbi Post

Loving seeing the new workouts! Wall sits are my new leg day nemesis 🙌🤣 also, Hack squats?! Holy burning thighs! 🔥

I’ve never braved the smith machine until now! Loved it 😍

Debby

W5/D1 | Lower Body | Quads & Glutes

Love when it's a new workout week! Loved the new shoulder workouts and love the push ups and dips to failure 🙌

W5/D2  | Upper Body | Chest, Shoulders & Triceps

Sled pushing is my new favourite! Legs are shakey, in a good sense! Another great programme 🔥🙌

W5/D3 | Lower Body | Hamstrings & Glutes

Loving these new exercises! Looking forward to working on my pull ups and hanging knees in the next few weeks. I found them tough AF 🥴 could only manage 3 x 5 (10 was pushing it! The struggle was real on 4th and 5th!)

W5/D4 | Upper Body | Back & Biceps

Love these wall sits and lunge/squats to fail! Quads on 🔥

W6/D1 | Lower Body | Quads & Glutes

Love upping those numbers on chest and shoulder presses! There's something about upperbody strength that just makes me 🥰

W6/D2  | Upper Body | Chest, Shoulders & Triceps

Never thought I would ever use the sled on my own but I just did 💪🏼🥳

Sophie

W6/D3 | Lower Body | Hamstrings & Glutes

W6/D4 | Upper Body | Back & Biceps

I was meant to put 5 stars!!! Not 1 🤣🤣 I love this workout hahaha 💓💓

W7/D1 | Lower Body | Quads & Glutes

W7/D2  | Upper Body | Chest, Shoulders & Triceps

Again! Love this stage of the programme!! The Sled is my absolute favourite and as I progress I am confident in missing a few movements (timing for me) then going heavy on the sled and knowing that's putting all those leg and glutes to use! 🔥🔥🔥🔥🔥

W7/D3 | Lower Body | Hamstrings & Glutes

W7/D4 | Upper Body | Back & Biceps

Yes!! I'm back on the leg day/upper body day. The leg extension machine is broken at my gym so I done my favourite exercise..Sled Pushing! Got to 65k before having to leave for work BUT loved it!

W8/D1 | Lower Body | Quads & Glutes

W8/D2  | Upper Body | Chest, Shoulders & Triceps

Loved this leg day! The sled is my most favourite thing! Pushed 70kg today 🙌

W8/D3 | Lower Body | Hamstrings & Glutes

W8/D4 | Upper Body | Back & Biceps

Love a new quad day and this didn't disappoint! Struggled with the single leg hip thrust and tried without any dumbbell and just body weight. Felt it more in my hamstring than glute. Any tips please? 🙌🍑

That killed me so wobbly 😂 but 10/10 loved it!

W9/D1 | Lower Body | Quads & Glutes

W9/D2 | Upper Body | Chest & Shoulders

Love to hate a good cable side kick 🔥🍑🥵

Was great! Feel great! Was too nervous to go to the squat machine as I’ve never used it but I will get there! ☺️

W9/D3 | Lower Body | Hamstrings & Glutes

Honestly, the lazy gym woman in me loves a 'thre moves at the cable machine' 🤣🙌 thanks for understanding! 🔥🙌 back and arms are pumped!

Day 2 haven’t lost as much strength as I thought and I use the big girl machines 💕💪🏻

That was great! Really didn’t wanna go to the gym but im glad I did! Are gym men ever not intimidating tho? 😂

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

I’m finding it hard to keep my balance on the overhead squats any suggestions?

W10/D1 | Lower Body | Quads & Glutes

W10/D2 | Upper Body | Chest & Shoulders

W10/D3 | Lower Body | Hamstrings & Glutes

Loving this routine! Feeling stronger everyday (apart from those tris though 🤣🥵)

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

W11/D1 | Lower Body | Quads & Glutes

W11/D2 | Upper Body | Chest & Shoulders

Best workout I have done in such a long time!! Absolutely loved it and smashed it!!! Feel like I’m getting back into the swing of things 💕

W11/D3 | Lower Body | Hamstrings & Glutes

Been 'off' for 2 weeks. Was great to come back and do arms and feel strong again!

W12/D4 | Upper Body | Back, Biceps & Triceps

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