Name: Playbook - Georgina Cox - W3/D2 | Upper Body | Chest, Shoulders & Triceps
Uploaded: 2022-09-09T15:18:12.409Z
Duration: 45 min
Description: W3/D2 | Upper Body | Chest, Shoulders & Triceps

Loved the trisets! Pretty sure I’m going to be dying tomorrow 😂

Briana

Warm up
High knees x30 seconds
Plank with shoulder touches x30 seconds
Plank x30 seconds
x3

DB Chest press 3x10
(Feet up)

Single arm DB shoulder press 3x10

Triset
DB Chest flys x12
(2 second pause)
Plate press x12
Plate raise x12
x3

Triset
DB Front raises x12
DB Side raises x12
DB Rear delt flys x12
x3

Push ups on knees until failure

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side

Plank with shoulder touches

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank

Warm up

Dumbbell chest press feet up

- Hold both dumbbells overhead 
- Lower one dumbbell down to your shoulder 
- Press the dumbbell back up
- Repeat with the other arm

Single arm dumbbell shoulder press

Chest fly (3 second eccentric)

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

Plate press

- Squeezing a plate in front of your body
- Lift the plate forward and up to shoulder height 
- Lower the plate back down

Plate raise

Triset

- 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

- 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

- Bend forward to focus on the rear delts 
- Raise the dumbbells engaging the back of your shoulders
- Lower the dumbbells with control

Standing rear delt fly with dumbbells

Tri set

- 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

W3/D2 | Upper Body | Chest, Shoulders & Triceps

Geri

I found this a really straight-forward and effective first workout. Although I didn't have a band to use (waiting for it to arrive in post) I still found it challenging. I'm looking forward to continuing my strength journey. Thank you Georgina for making getting stronger so accessible for everyone 😊😊

Julie Smith

My first workout in a long time. Slow to start but felt proud to take my first step in being more active.

Anna

W1/D1  Lower body | Quads & Glutes

Really great arm strengthening workout! ☺☺

Day 2 and another fabulous workout, challenging for my arms

Payton

W1/D2 Upper body | Chest, Shoulders & Triceps

I didn’t like this workout as much as the others, maybe I am doing something wrong?

Emily H.

I loved it!!! I’m barely beginning, but I’m really proud that I could accomplish that 🥹🤸‍♀️😭❤️ my legs would thank me later haha

Arantza

W1/D3 Lower body | Hamstrings & Glutes

We made it!! Completed ✔️🥹🤸🏻‍♂️

Loved it! It actually didn't feel too hard, and I really enjoyed the flow, but I am sweating like I just ran a marathon!!😸💪

Alejandra

W1/D4 Upper body | Back & Biceps

Wow! Great workout! Didn’t take much to get to failure on the wall sits!

Omg, sooo hard for me and also soooo good for me!! Love it during, and after!💪💪🤗🩷

After booty camp this was hard🔥🥵but omg i love this program🫶🏻looking forward to the days i am going to exercise☺️

Monica helen Skjerdal

W2/D1  Lower body | Quads & Glutes

The one before last was a killer for me. Loved the whole set! ☺️💪

I did platepress as the last exercise because i have shoulder injury..but omg that one was heavy🤣🥵loved every minute💪

I felt the last ones but in all a great workout.

W2/D2 Upper body | Chest, Shoulders & Triceps

It was awesome. My first workout with your app and I am SWEATING! 🥵💪🏼

Linsey

This has been the hardest for me so far! Feeling amazing! LOVED IT!!💓

Sarah

W2/D3 Lower body | Hamstrings & Glutes

I stopped for over a week and really struggle to come back on! However your insta posts remind me to come back and enjoy it xx thank you xx

Louise Scotchbrook

Omg i feel it in my arms💪🥵arms feel like jelly..🤣

W2/D4 Upper body | Back & Biceps

I’m not going to lie….. this is my least favourite with crunchy knees and no balance 😫 but I feel great that I manage to get through it! Xx

This was a heavy workout with 4 sets🤣🥵but i did it💪

Forgot to complete in on the day, my glutes were on fire.

W3/D1  Lower body | Quads & Glutes

The extra superset of lateral and forward dumbbell lifts was so hard at the end that I actually roared when I finally finished them. 10/10, would roar with pride again.

Luciana

Finished week 3! Thanks for helping me get consistent movement back in my life ❤️

Merceides

Noticed nyself getting better at mountain climbers and posture. Feel like I have spaghetti arms!

W3/D2 | Upper Body | Chest, Shoulders & Triceps

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