Name: Playbook - Georgina Cox - W9/D2 Upper Body | Chest, Shoulders & Triceps
Uploaded: 2022-12-12T07:27:13.068Z
Duration: 45 min
Description: W9/D2 Upper Body | Chest, Shoulders & Triceps

Camilla

My arms are burning! Feels good to get back into the swing of things after a week off:)

Abby

Oooohhhh loving the new prog. Great session. Very focused & love the flow 💪💪💪

I hope those plank walk outs aren't leading up to burpees xD

Anne-Gabrielle Daudelin

Warm up
High knees x30 seconds
Plank walk outs x30 seconds
Plank x30 seconds
x3

Push ups on knees 3x10

DB chest press 3x10
(Feet up)

Triset
DB single arm shoulder press x10
DB Lateral raises x12
Plate hold x5
x3

Superset
Plate press x12
Plate raise x12
x2, 1xfailure

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

High knees

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your back is flat
- Walk your feet up to your hands and reverse the move back to starting

Plank walk outs

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

Plank

Warm up

- 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

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

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

- 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

- Raise plate until you reach shoulder height 
- Keep your core engaged
- Hold plate for time

Plate holds

Triset!

- 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

Superset

W9/D2 Upper Body | Chest, Shoulders & Triceps

Yesenia

Love the upped challenge from the first series! So thankful to have this program

Saringi

W1/D1  Lower Body | Quads & Glutes

Clara

W1/D2  Upper Body | Chest & Shoulders

Great workout as always. I had surgery a few weeks ago and just getting back to working out, so I didn’t complete all of it. Thanks G! X

Theresa

Do you have any tips on how to start the dumbbell hamstring curls?

W1/D3  Lower Body | Hamstrings & Glutes

Those dumbbell 21s!!! Such a great challenge

Felt so good to do a full workout. Been on vacation this week and tried to get it in as I could.

W1/D4  Upper Body | Back, Biceps & Triceps

Corinne

Kristina Copeland

W2/D1  Lower Body | Quads & Glutes

Natalie Luck

W2/D2  Upper Body | Chest & Shoulders

W2/D3  Lower Body | Hamstrings & Glutes

Baylea

W2/D4  Upper Body | Back, Biceps & Triceps

Klaudia

Oh wow that was a tough one, but I managed a hip thrust pb of 30kg 💪 so proud of how far I've come ❤️

Laura

Kicking off week #3 by dedicating these workouts to Grandad Brian. ♥️

W3/D1  Lower Body | Quads & Glutes

Any tips you have on transitioning from knee pushups to off knee? I tried the bench today and it was an epic fail lol. Anything I can try between the two?

I always forget what a shoulder burner this one is! May not be able to wash my hair later! 🤣

🔥🔥🔥 it’s 4th of July in America which I love but also it’s a lot lol. Crowds, my kid has too much sugar etc 🤣 Working out my anxiety so i can be a chill mom. Also thank you for reminding us we can eat all the foods and no one should care.

W9/D2 Upper Body | Chest, Shoulders & Triceps

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