Name: Playbook - Ida Jemina - Strong & Sculpted back at the gym
Uploaded: 2023-12-11T13:22:07.293Z
Duration: 40 min
Description: Strong & Sculpted back at the gym

Alli

Exzon

Great workout to start my day!! Super sweat 🥵 session 💪🏼

Sharyl

Priscilla

Janika

Excellent!  Love the burnout rows at the end!!  Yes … this is how I spend my Friday nights!!  🔥💗💪🏻💜🥰🥰

Hyvä selkään kohdistuva treeni. ☺️👌🏼💪🏼❤️‍🔥

Martina

Julie

Rocca

Robyn

Lau Sanber

My first gym session since my university study 🥰💪💪💪 love it 🥰🔥🔥🔥👍

Monika

Let's sculpt those back muscles! These exercises really hit the spot so if you are struggling with feeling the burn in your back muscles, try this workout!👌🏼

Upper back, lower back, lats! The last exercise is a ladder finisher. This method is great for building up volume effectively!

Remember: the less reps - the more weights! You are stronger than you think!

1. Cable Lat Pull 4 x 10
2. Single arm T-Bar row 3 x 8 both sides
3. Bent-Over Row and Up 4 x 10 (one rep = 1 row + 1 up)
4. Kneeling Single Arm Meadows Stretchers 3 x 12 both sides
5. Supported Single Arm Bent-Over Row 12, 11, 10, 9, 8, 7 reps both sides = LADDER FINISHER

Always do warm up sets with smaller weights before heavy working sets.

-Attach a rope to the cable machine and set the weight appropriate to you
-Grip the rope and squat down, aiming for a 90 degree angle at your knees, with your back straight and head down
-Start with your arms extended, and pull the rope towards you and then get your head in a controlled manner
-Return to the starting position to complete a repetition

Cable Lat Pull

Perform all reps and sets for both sides.

- In a landmine setup grab the end of barbell by facing it sideways
- Keep your knees bent, spine neutral and core tight with taking support from your knee with the other hand
- Pull the barbell up by engaging your upper back muscles
- Bring the weight back down with a controlled motion

Single arm T-Bar row

One rep = 1 row + 1 up

- Hinge at the hips leaning forward 
- Bring your back to about 45 degrees
- Pull the dumbbells up keeping your elbows close to your body
- Engage your back as you come up
- Bring the dumbbell down in a controlled motion
- Return to the initial position

Bent-Over Row and Up

3x12 both sides

-Using a close grip handle/rope hold the handle in your hand and place a leg in front of you for stability.
- Lean forward with body at full extension
- Lean back from the waist until your upper body is straight up while pulling the handle towards your chest in a rowing movement.

Kneeling Single Arm Meadows Stretchers

Remember both sides!

Ladder Set: The reps decrease with each set and the weight remains the same. Switch arms between every set and continue working without a break in between sets. This method is great for building up volume effectively and getting the work in for muscle growth!

Ladder set: Supported Single Arm Bent-Over Row

Strong & Sculpted back at the gym

Lindsay

Beautiful round shoulders - Gym workout

Pat Hunter

Wendy

Shoulder Shred with Dumbbells

Loved this!  Made a few at home adaptions with bands, but got a killer burn!! 🔥

Olga

Back , back, and back - Gym Workout

Shoulders and arms on fire

I don't think I'm alone in needing something different to help me with my weight loss goals. I’m so grateful that I found Ida’s workouts ❤️ You can get the annual membership basically for free! 😲
I love being part of the support group and have finally found what works for me! Thank you 😍

Strong & Sculpted back at the gym

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