Name: Playbook - Georgina Cox - W8/D4 | Upper Body | Back, Biceps & Triceps
Uploaded: 2022-12-12T07:34:35.909Z
Duration: 45 min
Description: W8/D4 | Upper Body | Back, Biceps & Triceps

Warm up on rowing machine - 5/10minutes 

Bent over barbell rows 4x10

Seated single arm rows on the cables 4x10 

High pull on the cables 4x10

Superset
Tricep pull down on the cables x12
DB hammer curls x12
(2 second pause)
x3, 1xfailure

Superset
Hanging knee raises x10
Supermans x10
x3, 1xfailure

- 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

Warm up

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the bar up keeping your elbows close to your body
- Engage your lats as you pull up 
- Lower down in a controlled motion

Bent over barbell row

Single Arm Cable Row

- Grab the V-bar with the palms facing each other
- Stick your chest out and lean back slightly
- Using your lats, pull the bar down as you squeeze your shoulder blades
- Pause and return to the initial position

High cable rows

- Start with your arms at about 90 degrees 
- Extend your arms pushing the rope down
- Spread the rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows to return to starting position

Rope tricep extensions

- Hold the dumbbells with your palms facing each other (thumbs up)
- Curl the dumbbells up engaging your bicep as you curl
- Lower dumbbells with control

Standing dumbbell hammer curl

Superset

- Keeping your core tight
- Raise your knees up as high as possible toward your armpits
- Avoid swinging

Hanging knee ups

- 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

W8/D4 | Upper Body | Back, Biceps & Triceps

Legs like jelly!! Got my hip thrust to 50kg for 8 x 2.🔥🍑

Laura

Elaine

That was cracker!!  Loved it feeling great!

Niamh Cusack

W1/D1 | Lower Body | Quads & Glutes

You never fail to make a great session! Just in time to mix it up again 🙌

It was interesting…I’m not really a fan of anything upper body, but I got stuck in tried my best..gritted my teeth. And I actually did all of it!! I feel so strong now, if anyone else is like me and not a fan of upper body try this..you won’t be disappointed 😍😜

Heidi

W1/D2 | Upper Body | Chest & Shoulders

Loved this leg day. It felt short with great compact movements but my hammies and glutes are on fire and I pushed myself again, in a healthy 'You're stronger than you think' way! Thanks again!

W1/D3 | Lower Body | Glutes & Hamstrings

I loved this back and arms workout. I have upped all weights..I've got far too comfy at my steady weights! I'm stronger than I think 💛💪

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

Paola

W2/D1 | Lower Body | Quads & Glutes

W2/D2 | Upper Body | Chest & Shoulders

Loved that workout and my strength is creeping up each week with my deadlifts 💪🏼

Sophie

W2/D3 | Lower Body | Glutes & Hamstrings

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

Great workout! Increasing weights and loving it!

W3/D1 | Lower Body | Quads & Glutes

W3/D2 | Upper Body | Chest & Shoulders

W3/D3 | Lower Body | Glutes & Hamstrings

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

Split squats OMG, whydo the exist!!!!??? I love the whole routine but I try to be somewhere else in my brain during split squats haha

W4/D1 | Lower Body | Quads & Glutes

W4/D2 | Upper Body | Chest & Shoulders

W4/D3 | Lower Body | Glutes & Hamstrings

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

W5/D1 | Lower Body | Quads & Glutes

What a way to finish the week! 💪🏻💪🏻🔥🔥 xxx

W5/D2 | Upper Body | Shoulders & Chest

W5/D3 | Lower Body | Hamstrings & Glutes

W5/D4 | Upper Body | Back, Biceps & Triceps

W6/D1 | Lower Body | Quads & Glutes

W6/D2 | Upper Body | Shoulders & Chest

This was such a great burn 🧡 I love this app so much — it reminds me that I don’t *have* to move my body, but rather, I *get* to move my body 🥰 celebrating my strength every session 💪 thanks Georgina 💕

Georgie

My legs and bum are on 🔥🔥 in the best possible way!! Xxx

W6/D3 | Lower Body | Hamstrings & Glutes

W6/D4 | Upper Body | Back, Biceps & Triceps

W7/D1 | Lower Body | Quads & Glutes

W7/D2 | Upper Body | Shoulders & Chest

W7/D3 | Lower Body | Hamstrings & Glutes

W7/D4 | Upper Body | Back, Biceps & Triceps

W8/D1 | Lower Body | Quads & Glutes

W8/D2 | Upper Body | Shoulders & Chest

W8/D3 | Lower Body | Hamstrings & Glutes

That was the worst but the best the hardest but made me feel the strongest! 💯 both the hip thrusts and the finisher kick backs were killer but I feel amazing now!!!

W9/D1 | Lower Body | Quads & Glutes

W9/D2 | Upper Body | Chest & Shoulders

RIP to another pair of leggings 😂 somehow feel like it’s an achievement tho 🤣💪🏼

W9/D3 | Lower Body | Hamstrings & Glutes

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

That was rough my glutes are burning! Loved it 🥰

W10/D1 | Lower Body | Quads & Glutes

Feeling stronger every session 💪🏼🏋️‍♀️

W10/D2 | Upper Body | Chest & Shoulders

W10/D3 | Lower Body | Hamstrings & Glutes

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

W11/D1 | Lower Body | Quads & Glutes

Oh that was a great burn have been feeling a little bummed in my body (seeing bad angle photos on holidays have had a bad impact on my body image 🥲) but these workouts help me feel more secure and strong and how my body is more than my looks. 

Might be a bit soppy but these workouts have really improved my relationship with my body and I thank you for that 💕

W8/D4 | Upper Body | Back, Biceps & Triceps

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