Name: Playbook - Georgina Cox - W2/D2 Upper body | Chest, Shoulders & Triceps
Uploaded: 2022-12-12T07:30:00.415Z
Duration: 45 min
Description: W2/D2 Upper body | Chest, Shoulders & Triceps

Andrea

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

Emma

Dania

Great workout as always...struggled but made it through the superset..ouch (in the best possible way 😊)

Joyce

Brittany

Oh that last set is hard! But I did it!!! ⭐⭐⭐

George

Amazing workout, the final round of the superset nearly killed me off though!!

Katie

The last superset I literally couldn't finish, burningggg

Cassie

Feeling the burn in my arms and shoulders already! Loved it and so easy for someone with no gym confidence to follow.

Cody

That plate press what out of this world 🤯🥵 great upper day!

Monica

My arms are successfully jelly-fied. That superset DESTROYED me🖤

Ebony

Week 2 and I am starting to feel confident even if it's all men in the weight lifting area! 😊 Yay! 💪

Another amazing arm work out - who am I enjoying the gym so damn much!? 💪🏻😂

Niamh

My shoulders are dead now & I Love it!! 🤍🔥

Julia

It felt so good! My shoulders crack a bit in the superset when doing lateral rises, anyone else get this? Is it normal when you're really weak in the shoulders? 😅

Beatrice

These supersets you give us 💪🏻😮‍💨🔥😂

Toni

Love building shoulders 🔥🔥 I also love how easy this fits in to my life. I like the 4 workouts a week, it feels very manageable ❤️‍🔥

Laura

Feel so strong and make me want to go to the gym insted of swing it as something i have to do😍

Evelina

Love the consistency and repetition moving through the program. I can feel the gains being made 🫠💪💪

Sarah

OMFG I DID IT - I got to the cables!!!! Anxiety was through the roof but I finally did it. And a PB for barbell weight! Bloomin’ love this programme 🤍🤍🤍

Ellie Patten

Everything but the cables bcos they were being used but combined with the other upper body workout as I felt strong today 🤍

My upper body is what I need to focus more on. Still relatively low on wright's but want to get my movements right first. Fabulous workout!! 👌🏾

Lindsay

Loving these workouts much! They're perfect for days when you want a quick but super effective workout and I can already feel my strength building even though I'm only two weeks in! Already looking forward to my next session 🏋🏼‍♀

Beth

This was great! Was able to log way more than I ever expected! And I Also had the confidence to speak to other gym goers about some of the equipment (they were lovely who knew 😂)

Niamh Cusack

Loving it 😍 thanks so much!!! If I didn't have this app I'm not sure of I would attended the gym as much as I have over the past 2 weeks 💪❤

Danielle

Week 2 and still loving it! This was the busiest the gym has been during one my workouts. Very male dominated, very busy weights area. However being able to plug in my headphones, turn on Georginas bad ass Spotify playlist and follow the videos really helped with my confidence! Maybe not my strongest or hardest workout, but taking the small confidence boost as a win! 😊

Lynsey

I pick things up and put them down! But seriously I’m excited for the progress I’ve been seeing in my upper body strength. Most of my strength has come from my legs so I’m enjoying the work I’m doing towards upper body strength

Samantha

Jennii

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

W2/D2 Upper body | Chest, Shoulders & Triceps

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

Alecia

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

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

W1/D2 Upper body | Chest, Shoulders & Triceps

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!!

Alex

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

Wow! Love this! Can wait till tomorrows workout!

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

Carmel

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! 💪🏼🤪

W3/D2 Upper body | Chest, Shoulders & Triceps

My legs are on fire ❤️‍🔥❤️‍🔥

Rose

W3/D3 Lower body | Hamstrings & Glutes

Sandy

I can feel myself getting stronger by the day 🥵🥵🥵

W3/D4 Upper body | Back & Biceps

Felt exhausted by this one today, I notice my energy is so much less if I exercise after work  - definitely going to stick to my morning workouts!

A lovely welcome back to the gym after a couple of weeks off 💕

W4/D1  Lower body | Quads & Glutes

Lucy Stephenson

W4/D2 Upper body | Chest, Shoulders & Triceps

Kinga

Loving that burny-bum feeling 🔥🔥🔥

Steph

What a great way to start the week! Thanks G!

Virginia

W4/D3 Lower body | Hamstrings & Glutes

PBs left and right - I'm actually having rest periods between sets & the difference in my ability is mint! - legit getting stronger every day. 💪

Week 4 in the bag...feeling amazing 💪🏻🩷

Cheryl Lea

Oh how I love the upper body workouts! Thank you 🥰

Petra

W4/D4 Upper body | Back & Biceps

I did this……this morning! And man it was amazing!!!!

Lovely change of pace! Split squats are never easy but MY GOD does wearing the right shoes make a huge difference 👟👟

Ready to tackle a new week 😉

Ouchy!!
Oh booty is going to burn for that session G 
Pumped 🩷

W5/D1  Lower Body | Quads & Glutes

That was 🔥 but so good. Going to feel that today!

Man, that’s a killer! That plate hold had my arms shaking

hey G 
Getting tougher!! 
Those fly arm things 😂
Getting stronger each week 

Happy Wednesday 
🩷

W5/D2  Upper Body | Chest & Shoulders

The kickbacks felt weird as hell but fun! Ran out of time to finish the superset but it was great ♥️♥️

You are perfect Darling, its just me being distracted as I have a lot going on. I tend to be very hard on myself if I dont do something perfect. I just go into catastrophe mode in my head for some reason.

Gabs

W5/D3  Lower Body | Hamstrings & Glutes

Still getting used to this new exercises and I got so frustrated at myself for not immediately being able to do heavier weights - have to trust the process!

My arms are getting stronger!!!!!! Loving this entire weeks workouts!!!

W5/D4  Upper Body | Back, Biceps & Triceps

Hell Yeah!! Saturday Morning smashed out a session with a GF 
And added 
Leg Press PB 85kg 
3x12 

Hugs G have a fabulous week
👑 👑👑

The sweat, the burn, the dopamine when you up your weight slightly 💪💪💪

W6/D1  Lower Body | Quads & Glutes

I saw clear progress from week 1 to week 2 🤩

W6/D2  Upper Body | Chest & Shoulders

Annette Delaney

Holy cow; my butt is screaming but ao is my lower back right above my back; which makes me think I did things wrong!

G!! 
Super set!!
Jeepers lady! Tough one 

PB day though! 
95kg on leg press as a try too much 
Dropped to 80kg still a PB by 10kg 
Strong Queen 👑

W6/D3  Lower Body | Hamstrings & Glutes

Clara

W6/D4  Upper Body | Back, Biceps & Triceps

My legs are screaming! I love this one!!!!

70kg Squats, not the heaviest I've done in my weight lifting life, but the most consistent weight increases I've made since starting back up post baby! 🏋‍♀️

Wow, those hip thrusts 🔥 🔥 🔥 and all the band work. I’m gonna feel that tomorrow!!! Thanks!!!

Betty

W7/D1  Lower Body | Quads & Glutes

Holy cow! This set is my favorite so far!!!! Feeling stronger every workout!

My arms are ablaaaaze. 
I decided to skip a glutes day and replace it with upper body & I'm glad I did. 💪💪

A great length for early morn - arms feel good and I’m slowly increasing my weights x

W7/D2  Upper Body | Chest & Shoulders

Great! Even better now I have the ankle attachment for the cable machine… wow, those kickbacks and side leg lifts were a killer 😍😍😍😍

Another amazing workout. 🔥🔥I might record myself next time. My back hurt at the end so I think I need some help 💕💕

W7/D3  Lower Body | Hamstrings & Glutes

Few more PBs met - on my way to looking like Arnie 💅 
Thank you for your encouragement & unwavering support as per usual, you beautiful egg. 🍑

W7/D4  Upper Body | Back, Biceps & Triceps

This takes so long. I really liked your workouts because they took as long as it says but this takes so much longer

Lily

W8/D1  Lower Body | Quads & Glutes

Starting to see little arm muscles now!! Love getting stronger

Elle

Feeling disheartened today because I had to drop the weights for everything. I know that’s normal some weeks but 😔 frustrating. I still had a good workout though and tried to concentrate on form rather than weight as they were lighter

W8/D2  Upper Body | Chest & Shoulders

Pbs on everything except that last super set, it’s a killer

That was a good burn, I did all the things, with decent weights and I was dripping with sweat on this hot 30 degree day! Ergh! So good!

Love this leg day! Makes me feel so empowered after 💪🤩

W8/D3  Lower Body | Hamstrings & Glutes

New fave and I never thought I’d say that about an upper body workout!!

BOOM Saturday work out!!!  
Smashed it

Note - Saturday afternoons gym is quiet!!! 

👑 👑👑

Great, been listening to my body today and went down on my weights (gave blood a couple of days ago so need to ensure I don’t overdo it). I can’t believe I don’t have many weeks left. It’s taken me longer than expected as don’t gym 4 times a week (I also do circuits with another amazing PT) and other bits. I’m loving it though 💕

W8/D4  Upper Body | Back, Biceps & Triceps

Those OH Bulgarian split squats were a lot harder than I expected 🔥 Good to be back in the gym after a 2 months break!

Ludivine

I was nervous about starting these new moves, especially after an inconsistent few weeks. Pleased to say it went well! I love the depth on the front squats 😍

W9/D1 | Lower Body | Quads & Glutes

Loved this one
Back after Easter holidays with family!! 
Strong!! 

Bar bell shoulder press 
15kg!!
👑 👑👑
Thanks G

After a couple of weeks rest due to family birthdays and just life 😂 finally back to it and it felt good! Needed that energy boost 🙌

Always love starting a new rotation of exercises 🔥

Helen

W9/D2 | Lower Body | Chest & Shoulders

Tough sweaty mess today
And what are those cable pull through 
Terrible 😝😝😝
Thanks heaps 👑👑

Btw just got 2 PRs!!! 80kg deadlift and 41.3kg (lol) single leg press!! Xxxx

W9/D3 | Lower Body | Hamstrings & Glutes

Just didn’t feel as challenging/ dynamic as some of the other workouts this far

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

💥 BOOM 💥 
100kg leg press today! 
Pushed myself on all levels today
Fitter stronger Queens!!! 
👑

I love the OH split squats. Definitely prefer them to regular ones but the leg extension finisher is an absolute killer

W2/D2 Upper body | Chest, Shoulders & Triceps

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