Name: Playbook - Ida Jemina - W1/D2 Entire Upper Body
Uploaded: 2021-01-18T16:38:51.955Z
Duration: 75 min
Description: W1/D2 Entire Upper Body

Can't believe I'm overcoming my fear of the gym 🥹🥹. LOVE YOU

Vanessa

Hyviä liikkeitä oli kyllä. Vähän vaihtelua normi salitreeniin 👌👌

Oli pakko hypätä 40 Day challengesta välillä tekee muuta, ku pohkeet ei millään palaudu ja mahdoton tehdä mitään hyppyjä ja muita mitä tuolla hiitissä ja cardiossa ois tarjolla 😅

Kaisa

TAMARA WILSON

Maria

Great workout! I like the variety of exercises and the ability to make it challenging.

Kristie

Berenice Ochoa Palmerin

Agregue 15 minutos dé Spinning como Cardio al final

Rodolfo

lisa

Kädet hapoilla ja maha kans. Toimii💪🏻

Sanna Arpiainen

Mayra

Robyn

Sandra

My abs!!! My core! My arms!! 🥵🤩🙌🏻👏🏻 thnks Ida 🥰😘

Melissa

Darlene

Loved it! I could definitely feel the work in my arms 🔥🔥🔥

Jessy

The abs were so tough, I felt the workout and I really enjoyed it!!!

Loved this workout! So creative! The app is so easy to use and I love that I can time my rest! Can't wait to try the rest of your workouts!!!

Emily Harple

Expected a more intense upper body day. Although I realize this is a booty build routine! Still love your routines!

Marisa

Benaisha

this is my second day since I started the program and i dont  know why i am not sweating at all am i doing something wrong ? should i be sweating ?

Dania

Reba Korthanke

Annelie

This one was not sorted as well as the booty workout, like the attachments & equipment were different in the supersets so there was more scrambling around. I also don’t normally go as intense with arms though, so maybe it was just me feeling like I didn’t know what I was doing with all the cables lol

Tigereyestudio

Steve

It was good. I’d throw a pall off press in at the end myself rather than ab crunch pulses. Maybe throw some banded shoulder work in as a finisher (face pulls till fatigue). But it was very good

Benjamin

Addysen Sweckard

Katarina

Piia

First good workout I’ve had at a gym in a long time!!

Jessica

Tevin & Allie

Mailyn

Milla

Maddy Thomas

Loved it!!! Great upper burn!💪🏽❤️

Angie

Audrey

This may be my favorite workout ever!! 🤩🔥💯

Taru

Tämä treeni tuntui hyvin ylävartalossa kokonaisuudessaan, vatsalihakset oli kokoajan aktiiviset💪🏼 ihana polte tuntui loppua kohden💯😍

Karoliina

Ahhh, todella napakka. Ei mene kauaa mutta tuntuu sitäkin enemmän 🔥🔥

Tuuli

I WOULD LIKE TO KNOW HOW TO PREPARE MINUTES BEFORE STARTING THE WORKOUT

Lorena Alvarez

Time to work the whole upper body yessss! Even though the focus is on lower body in this program, it's important to work your upper body muscles as well. Today is the day for entire upper body! Back, shoulders, chest, arms and abs. Pic weights that are challenging enough and let's work!

Always do warm-up sets before working sets.

1. Narrow Grip Pull Down 3x8
2. Cable row 3x8
3. W-raise 3x10
4. Hang clean and press 3x8
5. Cable Fly 3x10
6. Cable Bicep Curl 3x10
7. Tricep Cable Pushdown 3x10
8. Super set: 
	Leg Raise with twisting hip up 3 x 12
	Crunch pulses 3 x 12

-In a cable set, on one knee and slightly leaning forward, grab a single handle with your arm extended.
- Pull the handle down towards your shoulder while opening the chest and bringing the shoulder blades together
- Squeeze your back muscles after which return the handle back up with a controlled motion

Single Arm Meadows Stretcher

- Sit down in a row cable machine or a low cable setup and grab a handle with both hands
- Keep your spine neutral throughout the exercise and pull the handle by engaging your back muscles
- Bring your shoulder blades together and squeeze
- Bring the weight back down with a controlled motion

Cable Row

- In this exercise use moderate resistance to be able to perform the motion by engaging your rear delts
- With the weights in hands hinge at the hips leaning forward 
- Keep your back in a neutral position
- Pull the dumbbells up by simultaneously bending the elbows and turning the arms to the sides of your head as if you would when doing the face pull exercise
-  Take a short hold on top and bring the weights back down with a controlled motion

W Rear Delt Raise

- Assume a shoulder-width stance. Hang the bar with a pronated grip that is slightly wider than shoulder width. Point the elbows out to sides. This will be your starting position.
- Begin to pull the bar keeping it close to your body. Shrug your shoulders and use the momentum from your movement to pull the bar as high as possible.
- Once the bar comes close to your chest, flip it and perform a shoulder press. Take the bar back to the starting position same route as you came.
- Repeat.

Hang Clean and Press

- In a crosscable setup grab a handle from each side 
- Press your hands together with and arc like motion by engaging your chest muscles
- Keep your shoulders back and chest high throughout the exercise
- Let the handles back up with a controlled motion until you feel a light stretch in your chest muscles
- Repeat

Cable Fly

Perform exercises A and B back to back with just a short break in between.

- In a low cable setup grab a handle with both hands (underhand grip)
- Keep your body still and core tight throughout the exercise except for your forearms which should move the handle in an arc like motion up by engaging your biceps
- Bring the weight back down with a controlled motion

A. Cable Bicep Curl

- Attach a straight or angled bar or a rope to a high pulley and grab at shoulder width.
- Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor. The forearms should be pointing up towards the pulley as they hold the bar. This is your starting position.
- Using the triceps, bring the bar down until it touches the front of your thighs and the arms are fully extended perpendicular to the floor. The upper arms should always remain stationary next to your torso and only the forearms should move. Exhale as you perform this movement.
- After a second hold at the contracted position, bring the bar slowly up to the starting point. Breathe in as you perform this step.
- Repeat for the recommended amount of repetitions.

B. Cable Pushdown

Cable Bicep Curl and Tricep Pushdown Alternating Set

Perform exercises A and B back to back without a break. Take a short break in between rounds.

- Lie on your back, keep your arms beside your torso and legs extended
- Lift your legs up and on top raise your hip and do a slight twisting motion to one side
- Bring your legs back down and repeat to the other side
- Perform 12 reps (6 twists per side)

Leg Raise with twisting hip up

- Lie on your back and place your hands behind your ears
- Lift your shoulders off the floor by engaging your abs and do three pulse motions
- Bring your upper back and shoulders back down to the floor
- This is one rep. Repeat.

W1/D2 Entire Upper Body

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