Name: Playbook - Georgina Cox - W3/D4 | Upper Body | Back, Biceps & Triceps
Uploaded: 2022-12-12T07:26:23.843Z
Duration: 45 min
Description: W3/D4 | Upper Body | Back, Biceps & Triceps

Warm up
Star jumps x30 seconds
Plank x30 seconds
Superman x30 seconds
x3

Superset
Bent over DB rows x10
(2 second pause)
DB hammer curls x10
(2 second pause)
x4

DB pullovers 4x10

Superset
Skull crushers x10
(2 second pause)
BW dips x10
(2 second pause)
x4

21 bicep curls x4

- Start by standing with your feet together   
- In one motion, jump your feet out to the side and raise your arms above your head
- Immediately reverse the motion by jumping back to the starting position
- Increase speed as you feel comfortable

Star jumps

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

Plank

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

Superman

Warm up!

- 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

DB hammer curls (2 second pause)

Superset

- Place your upper back on the bench 
- Keep a slight bend at the elbow as you lower the dumbbell back 
- Focus on engaging your lats as you pull the dumbbell forward

Dumbbell pull overs

Can be performed with dumbbells if needed

Skull crushers with pause

Dips with pause

- Bring the dumbbells from hanging position to elbow height for a total of 7 reps

- Then bring the dumbbells from elbow to shoulder height 7 times

- Finally, bring the dumbbells all the way from hanging to shoulder height for a total of 7 reps 

(Only 3 reps of each shown in video)

Dumbbell 21s

W3/D4 | Upper Body | Back, Biceps & Triceps

I can’t believe I just started my third at-home program! Day one and already feeling 🔥🔥🔥.

Natalie Luck

Split squats got me shaking every damn time 🫨

Abby

Monica

W1/D1 | Lower Body | Quads & Glutes

My press ups were beyond pathetic 😂 BUT I showed up & as usual the session was fun & challenging. 🙏

Loved it 😍 (The warm-up exercises don't match what you have on the overview though)

Anne-Gabrielle Daudelin

W1/D2 | Upper Body | Chest & Shoulders

Corinne

SA2271b0

Cassia

W1/D3 | Lower Body | Hamstrings & Glutes

Wasn't going to workout today but glad I made myself do it. I always feel better after one of your workouts 😊

Omg again 👏👏👏 really loved this one. 🙏 G, amazing programmes x

W1/D4 | Upper Body | Back, Biceps & Triceps

Wobbly legs but feeling progression and strong 💪 Great start to the week 🙏

W2/D1 | Lower Body | Quads & Glutes

I love having three supersets on 💪🏻 day! Feels so good to target all those upper body muscles.

Love it but my press ups are still TEENY 🤣 Anyone else in the G gang struggling with full press ups?!

W2/D2 | Upper Body | Chest & Shoulders

W2/D3 | Lower Body | Hamstrings & Glutes

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

Who does a workout on their birthday & split squats?! I must be mad 😉😉😉😂💪💪💪

W3/D1 | Lower Body | Quads & Glutes

Gotta love that shaking feeling after a good workout 💪

Love love love. Can’t do a press up at all but loving trying 😂 any chance of a mini press up course?!?!

Awesome upper body workout, really feeling the mind muscle connection :)

W3/D2 | Upper Body | Chest & Shoulders

Hammies & glutes happily burning 🔥💪

W3/D3 | Lower Body | Hamstrings & Glutes

Little bit wobbly, due on 😬 starting to feel some stress/anxiety and this helped massively 🙏

W4/D1 | Lower Body | Quads & Glutes

My press ups 😅😅😅😬 Love the 🔥 Feelung strong 💪

W4/D2 | Upper Body | Chest & Shoulders

Good to get back on the horse after a 2 week break 😬😬😬😂 my legs were wobbly during lunges but it felt brilliant. Great start to the day

W4/D3 | Lower Body | Hamstrings & Glutes

4 days in a row bit so good for PMT & the run up to a break. Thx G for an awesome programme 🙏

W4/D4 | Upper Body | Back, Biceps & Triceps

There's nothing quite like a single legged dumbell hip thrust to make you realise how strong and powerful you are!

Klaudia

Goblet squats into lunge?? G, you're so mean! 😂 gonna be feeling it tomorrow

W5/D1 | Lower Body | Quads & Glutes

Oof that transition from plate raises to frontal raises was tough but damn it felt good! 🔥🔥🔥

Wow! Not gonna lie, that was tough. That last triset was burning and I had to drop down a kg. No press ups in me 😂 Really challenging but in the best way 🔥💪

W5/D2 | Upper Body | Chest, Shoulders & Triceps

LOVED that. Appreciated that it’s been mixed up. Gotta keep muscles & brain switched on. Here’s to a new week 💪

W5/D3 | Lower Body | Hamstrings & Glutes

I think I need to start focusing on taking each rep slower; think I'm going too fast. But still feeling the burn 🔥

Loved this. Using the workouts to help me navigate some tough life stuff 💪

W5/D4 | Upper Body | Back & Biceps

Squats on squats on squats 🔥🔥🔥 I'm gonna be hurting tomorrow

OUCH 🔥🔥🔥 G, need a one legged hip thrust lesson. I just couldn’t do it! Will keep trying but maybe set up is wrong. I literally don’t move 😂

W6/D1 | Lower Body | Quads & Glutes

Nothing like a good arm workout after a crappy day 💪

Yassssssss killing Tuesday 🔥🔥💪💪💪

W6/D2 | Upper Body | Chest, Shoulders & Triceps

Absolutely love this session. Great start to the week. Perfect 👍 I

W6/D3 | Lower Body | Hamstrings & Glutes

I bloody love this & highly recommend doing it to the prodigy very loudly. Today is getting smashed 💥😂

W6/D4 | Upper Body | Back & Biceps

So. Many. Squats. So. Many. Lunges. Don't think my legs will be able to walk stairs for a while 😂

Still struggling with those single leg seated pumps but strong start to Monday after a rubbish kip 😞😞😞

W7/D1 | Lower Body | Quads & Glutes

My shoulders pop while doing the standing dumbbell lateral raise and standing rear delt flys. Nothing painful, just small pops. Do you think it's my form?

W7/D2 | Upper Body | Chest, Shoulders & Triceps

Something about those standing abductors that get me shaking every time 🔥

2nd lower body this week 🥵🥵🥵💪💪💪🍑🍑🍑

W7/D3 | Lower Body | Hamstrings & Glutes

W7/D4 | Upper Body | Back & Biceps

What a session to end the week on 😂 still can’t do one move but celebrating what I can do 💪🔥

Split squats have gotten so much easier :)

W8/D1 | Lower Body | Quads & Glutes

Highly recommend a week off every 6-8 weeks. I’ve come back stronger & calmer & more connected with my movement ❤️💪

W8/D2 | Upper Body | Chest, Shoulders & Triceps

Really wonderful workout this morning. If you’re hesitating then don’t! This is such an amazing program 💪

W8/D3 | Lower Body | Hamstrings & Glutes

W8/D4 | Upper Body | Back & Biceps

Really got my sweat on this morning. Happy International Women’s Week to fellow G Queens 💪💪💪

Finally back to working out after 2 months and it was crazy but satisfying!

W9/D1 | Lower Body | Quads & Glutes

Was really tempted to not work out today - motivation was LOW. But I am so so glad I did. I always am 😊

Even with PMT insomnia so happy I got up & worked out. Anyone else get insomnia a few days before they’re due on?

W9/D2 | Upper Body | Chest & Shoulders

W9/D3 | Lower Body | Hamstrings & Glutes

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

Bloody amazing workout. If you’re hesitating, do not! I’ve been using this app for over a year. Never felt more comfortable doing exercise for all the right reasons ❤️💪

W10/D1 | Lower Body | Quads & Glutes

Felt soooo good & strong today. Great little pump 💪🔥

W10/D2 | Upper Body | Chest & Shoulders

Wow! Love the new ability to track the kg & reps. Great 🤩

W10/D3 | Lower Body | Hamstrings & Glutes

Feels good to get that blood flowing 💪

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

W11/D1 | Lower Body | Quads & Glutes

Joined by my 13 year old daughter today. ✨

W11/D2 | Upper Body | Chest & Shoulders

Strong start to the week 💪💪💪 love how the sessions set me up for the day in the right headspace ❤️

W11/D3 | Lower Body | Hamstrings & Glutes

W11/D4 | Upper Body | Back, Biceps & Triceps

This is such a powerful empowering workout. Sync with G’s Bootylicious playlist and you’ll have a great start or end to your day 💪

W12/D1 | Lower Body | Quads & Glutes

Fantastic session to get back in the swing of things after a long vacation 💪🔥

Really engages the lats. 🔥💪💪💪

W12/D2 | Upper Body | Chest & Shoulders

So good I even crazed it on a bank holiday 😜😜😜

W12/D3 | Lower Body | Hamstrings & Glutes

Another program completed! Feeling so thankful for discovering the goddess that is G and proud of myself for prioritising me a few hours a week. If you’re hesitating, then don’t. You will not regret it. You’ll feel brilliant ☀️💪✨❤️💪💪💪

W3/D4 | Upper Body | Back, Biceps & Triceps

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