Name: Playbook - Georgina Cox - W4/D2 Upper body | Chest, Shoulders & Triceps
Uploaded: 2022-12-12T07:27:58.804Z
Duration: 45 min
Description: W4/D2 Upper body | Chest, Shoulders & Triceps

Bodyweight dips are so hard but i did 4 sets..could not do 12 reps because of shoulderpain😭

Monica helen Skjerdal

That was intense! But, I finished it.Yay!!

Katie

Decided to go up on the weights and sure, this kicked my ass, but it felt damn good.

Luciana

Felt the the hulk at one point and then my arms turned to noodles and I had to really push through. Loving the extra set!

Merceides

Gonna have muscles like Luisa from Encanto! Love working the arms and shoulders!💪

Eleanor White

Absolutely loving these workouts!!! Feeling strong💪

Andrea

Camilla

I never saw myself as someone with arm strength and I actually feel strong! 🦾

Saringi

Feeling the strength get more every day 🌞💯

Katharina

Felt good doing an upper body today. Can defo feel the burn 🔥 enjoying getting back into it all again x

Samantha

🔥🔥🔥 arm day is always my hardest. My weights range from 5- 15lbs but I’m getting stronger 🎉🎉
Thanks for all you do.

Henna

Felt my shoulders and triceps on fire! Such a great workout! 🔥❤️

That put my triceps through their paces as I am honing my form. A really great workout! 💪🏻

Steph

Upper body is my favorite and this was fire

Cristy

Amber

3 1/2 weeks and I can tell I am stronger already!

Maggie

Toree

In the last week I've only done a couple of dance workouts and I had got really stuck in my head about not doing these workouts but I just told myself to start it and I can stop whenever I've had enough. I didn't manage all the reps or sets but I did it! 
Very thankful for your workouts!

Ellie

Those tricep extensions are the devil (pretty sure I say that every time 😅).
I had a couple of weeks off because life just got mad busy. But it's a testament to your program that I was able to pick it back up again. Before I definitely would have packed it in. Having workouts that focus on strength rather than weight loss means I don't feel like I've ruined all my progress because of a couple of well deserved, over indulgent weekends (just got back from a weekend of the most amazing food in Amsterdam 😍)

❤️

Rachel

Tori

Britt

I can't believe how much stronger I feel ✨♥️👑💪♥️✨

Jaclyn

It’s been awhile, I know I shouldn’t feel bad but I do a little. The last two exercises got my arms feeling like noodles, lol thank you!

Molly

Hell yes! Feeling like a strong queen today!

Emily

Bloody love so much. The burn is so addictive. I feel so empowered. Amazing playlist & programme. QUEEN

Great as always, thank you! Out of curiosity, was this workout meant to stay as 3 rounds per exercise for weeks 3 and 4, as I noticed it was the only one that didn’t change to 4 rounds ? Thanks! Xx

Aliyah Egbewo

Warm up circuit:
- High knees 3 x 30 seconds
- Mountain climbers 3 x 30 seconds
- Plank 3 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

- 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

- 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

- 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

W4/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☺️

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.

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

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

W4/D2 Upper body | Chest, Shoulders & Triceps

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