Name: Playbook - Georgina Cox - W2/D4 Upper body | Back & Biceps
Uploaded: 2022-12-12T07:30:00.426Z
Duration: 45 min
Description: W2/D4 Upper body | Back & Biceps

Swapped the last superset for some abs but absolutely loved it 💪🏽

Gemma

Always a great workout! Love feeling stringer with each one!!!

Joyce

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.

Emma

Love doing my workouts!!! Contemplated not working out today; glad I did!

Brittany

Smashed double upper and arms today as I wanted to get all my workouts in this week! Loved it!

Alex

That superset 😰.  Spicy! Arms feel like jelly

Toni

Sara

That superset at the end does not get easier 🥵

Eryn

George

Really enjoyed today's workout - the superset wasn't as much of a killer as I was expecting, which was a pleasant surprise!

Katie

Thank god I’m off work tomorrow cause my arms are jelly now lol great workout G, thanks for support me every step of the way, really makes a difference xx

Virginia

I completed two weeks! Can’t believe it!
This is the first time I’ve ever enjoyed the gym. Looking forward to week 3! 🏋️‍♀️

Thank you so much for this app and all your help! Had a big sorrow with me today and going to gym really helped me to deal with it ❤️

Petra

Added weight to both parts of that superset today and boooy was she spicy!!! Great as always x

Beth

Luby

Two weeks in and enjoying it, I can't believe it!!! ♥️💪

Actually love that, that was such a well put together training session 😍

Loved this! Just back after a period off...arms felt weak 😳 Love working my back though and know the strength will come 🔥

Laura

Proud of myself for getting through week 2. I can definitely feel I’m working the correct muscles too. Thank you for your instructions and videos 🥰

Lizzie

I’m so proud of myself for finishing these 2 weeks. I wasn’t feeling the best but I wanted to come to the gym and finish this day especially because I know how much I love it.

Corinne

Britt

This one killed me!! Definitely not my strongest but I kept pushing 💪🏼 hopefully I will be able to do the exercises better next time 🤗

Lucia

This workout was the perfect stress reliever for me today! I'm in the process of moving house and have been stressed beyond belief and feel a million times better now! 🏋🏼‍♀🥰

Was great! Wasn’t in the mood but once I had finished the 10 mins on the rowing machine I felt unstoppable! Loving the program over all congrats on a mega hit! 💕

Niamh Cusack

Hit a PB with my curls and felt I could have went even heavier 💪🏻 another great workout

Loved it 💖 with every next workout I feel my body better and better (and stronger)

Nadiia

Warm up: 
- Rowing machine/cross trainer 5-10 minutes

Workout:
- Lat pulldown 3 x 10-12
- Bent over DB rows 3 x 10-12 (each side)
- Low cable row 3 x 10-12

Superset 
- Bicep curls 3 x 10-12
- Hammer curls 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

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

Bent over dumbbell rows

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Cable low rows

- 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

- Begin with a dumbbell in both hands with palms facing each other (thumbs up)
- Curl dumbbells towards your shoulders 
- Slowly lower the dumbbells

Seated dumbbell hammer curl

Superset

W2/D4 Upper body | Back & Biceps

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!

Cassie

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

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!!

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

Sarah

W2/D1  Lower body | Quads & Glutes

Andrea

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

Dania

W2/D2 Upper body | Chest, Shoulders & Triceps

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

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

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!

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 🥰

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 💕💕

Julia

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

Love this one… it’s hard but really gets those muscle on 🔥 x

W10/D1 | Lower Body | Quads & Glutes

This day is hard!! But I'm enjoying the new app feature where I can track my progress because I know I will soon find these exercises easier 🦄❤️

Chest and shoulders, always a favourite! 🔥 Thanks for another great work out, second week of this new set. Loving it!

Took a month off and was afraid of how I would do going back to the gym today. Crushed it! Even added 15 pounds to my bench press!

Samantha

W10/D2 | Lower Body | Chest & Shoulders

Really needed this today after some time off for illness. Thought I was never going to be able to complete the session, but I took my time and enjoyed every minute even if it was a leg day haha!! Thanks G xx

Had a break for a week because of new tattoo but felt amazing doing this!! 💪🏻💪🏻💪🏻

W10/D3 | Lower Body | Hamstrings & Glutes

Feels great being back in the gym. 
Had to keep telling myself off for feeling bad about not being at the gym when I wasn’t well the past week! It’s a battle but I’m getting there!

Great workout as always 🥰

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

That extra set… could really feel it!!! ⭐️⭐️⭐️⭐️⭐️

W2/D4 Upper body | Back & Biceps

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