Name: Playbook - Georgina Cox - W3/D2 Upper body | Chest, Shoulders & Triceps
Uploaded: 2022-12-12T07:27:58.786Z
Duration: 45 min
Description: W3/D2 Upper body | Chest, Shoulders & Triceps

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!

Eleanor White

Started my period today so I allowed myself grace to work with lower weights. But didn’t need to 💪

Emily

Camilla

Maggie

Was so good and challenging!! Xx💪🏼💪🏼💪🏼

Nizan

Wow that extra session....my arms are on fire...❤️

Cheryl Lea

This one felt good! I honestly was surprised at the different in the movements just from the first week.

Caiti

I was dreading the extra set of each exercise today 😅 but I was so pleased to discover how much stronger I felt 💪🏽 so nice when you can feel and see the results from all the hard work ☺️

Lucy

Fab!
Can’t do tricep dips without getting cramp in my right tricep, so do skull crushers instead, hope that’s a good swap?

Amanda

Buzzing after such a great arm workout. Feeling stronger than ever, and excited to wear a sexy sleeveless shirt tonight for date night. ☺️

Natalie Luck

Those supersets were a killer, but feel great for doing it 💪

Izzy

Great workout! Couple of days off for birthday celebrations but loved getting back to it today!!

Sian

Oh. My. God 😂 I added this on to leg day (just slipped the warm up as I was def already warm) - hadn’t clocked an extra round if everything, which i wished for last week - definitely feeling it now!!

So good ! I can’t believe I am in week three of anything 😂 never made it so far before feel super strong already

Katharina

Third week in and loving it! Stronger already, balance better, love the workouts!

Ashley

🔥🔥 feeling stronger and so good after.

So pleased I downloaded this app. Noticing my strength increasing a lot already. Feeling better than ever!

This one was challenging for me but I feel strong 😍

Upped my weights today. Gonna feel it tomorrow!

Tiff

Ran out of time so didn’t complete but did about 70% of the works out.

Lindsay Sedwards

Had to tap out on the last part (body weight one) but I can’t wait to work up to it!!

Kelsey

I can definitely feel the burn in my triceps after that workout! 🔥 🔥 🔥

Samantha

Wow I deffo felt stronger on this one but it was also harder at the same time! 😂 Feeling good 💪🏼

Emma

Barbara

My daughter said it feeld good 💪 i like it! Once again 💪

Henna

There were moments where I thought I was going to bottle this workout. But I increased weights and increased the number of reps of the dips I can manage in each set! Proper buzzing with myself for pushing myself. 🎉

Steph

Arms dead! Mood lifted! All in all a great Sunday! 💯🔥

OMG that last round 🙀 those body dips are brutal but so worth it. Love this workout.

Baylea

Amina

Great after a week off from being ill. Was harder and had to drop some weights but still did it :) did this Tuesday

Elise

Toree

Omg you killed me with the last set! Sneaking that 4th set into each one. The tricep dips were harder with the extra reps but didn't feel as bad, I can tell I'm building strength! Your programme is the only programme I've ever followed xx

Quinn

Tori

I am definitely feeling stronger now!! Arms are jelly but in the best way!

Chelsea Merdich

Ow that was really hard 😅 proud of myself for finishing it though.
That tricep superset is a horror, especially with the added set 🙈
I know for certain that I wouldn't have been able to do it a couple of weeks ago so I'm definitely seeing the difference in strength 🥰

Rachel

Getting stronger and stronger with each workout! 💪💛

Jaclyn

Really feeling stronger every week. Loving these workouts!

Louisa Bush

My arms feel like noodles lol. Thank you for that!

I am exhausted 😴 that was hard. Such a shoulder burn 🔥 and triceps killer. Thx Georgina. Awesome 🤩

Britt

3 weeks in and loving it! I actually look forward to my workouts 🙂

Melanie

Definitely feeling stronger in the upper body. Awesome workout. One question G, how do you and clients like to keep track of the weights you use? I want to track my improvement!

Love feeling the pump. Really easy to follow. Thank you 🙏💪

Warm up circuit:
- High knees 4 x 30 seconds
- Mountain climbers 4 x 30 seconds
- Plank 4 x 30 seconds

Workout:
- DB chest press 4 x 10-12
- DB shoulder press 4  x 10-12

Superset
- Dumbbell lateral raises 4 x 10-12
- Dumbbell front raises 4 x 10-12

Superset
- Dumbbell tricep extension 4 x 10-12
- BW Dips 4 x 10-12

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

High knees

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

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

Plank

Warm up circuit

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Seated dumbbell shoulder press

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

Dumbbell chest press

- 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

Superset

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell tricep extension

- 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

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

Day 2 and another fabulous workout, challenging for my arms

Payton

Arantza

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

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/D2 Upper body | Chest, Shoulders & Triceps

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