Name: Playbook - Georgina Cox - W2/D4 | Upper Body | Back, Biceps & Triceps
Uploaded: 2022-12-12T07:34:35.785Z
Duration: 45 min
Description: W2/D4 | Upper Body | Back, Biceps & Triceps

Laura

Warm up
5 minutes on rowing machine

Lat pull down machine 3x10/12

Single arm bent over DB rows 3x10
(2 second pause)

Face pulls 3x10/12
(3 second eccentric)

Superset
Barbell bicep curls x10/12
Barbell skullcrushers x10/12
x3

Seated hammer curls until failure
DW dips until failure

- 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

- 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

- Pull the cable towards your face with elbows flared outward

Face pulls

- Begin with bar underhand grip in your hands
- Curl bar up towards your shoulders engaging your biceps 
- Lower down until arms are extended

Barbell bicep curl

- Point your elbows to the ceiling 
- Bending at the elbow lower the bar towards your head
- Fully extend up contracting your triceps

Barbell skull crushers

Superset

- 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

- 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

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

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

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

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 💕

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

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