Name: Playbook - Ida Jemina - W1/D2 Entire Upper Body
Uploaded: 2024-02-13T13:19:03.562Z
Duration: 75 min
Description: W1/D2 Entire Upper Body

Alina

luca

This was great! Actually felt like I got a good upper body workout!

Ally

Noelle

Ange

Benjamin

That was amazing! I’m starting out new again 7 weeks postpartum! This was perfect for it!

Karina Ojeda

Tää oli kiva kun ei kestä niin kauaa. Hyvin lähti unihiekat silmistä. Vatsat 🔥🔥🔥🥵

Heidi Rainesto

Kellen Riley

Start again after long vacation of rest🥹

Exzon

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

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 Mufiri

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

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

Addysen

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💯😍

Liina

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.

Crunch pulses

Abs Superset

W1/D2 Entire Upper Body

Mary Hurley

Charlene 

WHAT EVEN WAS THAT. What a killer workout 🥵

W1/D1 Glutes and Legs Volume Pump

Kiva treeni varsinkin viimeiset taljassa tehtävät vedot oli🤩🍑🔥

Tiina

Bailey

Oikein kiva treeni, DL tuli voimakas olo😁

W1/D3 Heavy Glutes and Legs

Alli

Jennifer Valle

W1/D4 ABS + CARDIO

Franci

En saa tota single leg kneeling squatia tuntumaan missään. Tuntuu että liikerata kovin lyhyt.   Ärsytti.

W1/D5 Isolated Glutes

Glutes on 🔥 tosi kiva treeni, meni todellakin sinne minne pitää liikkeet,🍑

W2/D1 Glutes and Legs Volume Pump

Maria Johnson

Kicked my butt. I normally dislike upper body but this one slaps.

Nessa Breann

W2/D2 Entire Upper Body

My butt is definitely burning after this one!

Always a quaranteed burn with these excercises!

Jenni

W2/D3 Heavy Glutes and Legs

Maria

W2/D4 ABS + CARDIO

Doesn’t get easier the 2nd time! 💦💦

This workout always makes me weep. But after completing it I always feel like a winner!

W2/D5 Isolated Glutes

Pull throughs be burning by that point in the workout 🏋🏻‍♂️

Definitely feeling it ! 😵‍💫😵‍💫😵‍💫

W3/D1 Glutes and Legs Volume Pump

Did this with a friend and we literally wept at the end :')

W3/D2 Entire Upper Body

Moni

Ihan parhaita nää sun saliohjelmat 🔥🔥

Meea

W3/D3 Heavy Glutes and Legs

Addelyn Quinn

Minna

W3/D4 ABS + CARDIO

I loved this workout, so intense. AMAZING 😁

Myriam

W3/D5 Isolated Glutes

W4/D1 Glutes and Legs Volume Pump

Uljana

W4/D2 Entire Upper Body

Love this sh**!! 🖤🖤 Thank you for giving me the confidence to keep on keeping on at the gym 🥹🥲.

W4/D3 Heavy Glutes and Legs

W4/D4 ABS + CARDIO

W4/D5 Isolated Glutes

My goodness!!!! My glutes are on 🔥🔥🔥🔥🔥🔥🔥

Oh my gosh!! This is killer on the legs 🦵

Zimms

W5/D1 Intense Glute & Leg Day

W5/D2 Total Upper Body

🫠🫠🫠 ☠️ apenas pude terminar! ❤️‍🔥 💯/ 💯

Karina

Really nice workout! Working hard for my peachy 😁💜

W5/D3 Build curves - Glutes & Legs Strength

Wow. That boot circuit got my good. Officially have noodles for legs🔥

Woooow don’t think I’ve ever done a booty circuit that made me sweat so much🥵

W5/D4 ABS + Boosting Lower Body Circuit

Seems like a more simple day... 🔥 like usual!

W5/D5 Ultimate Booty Builder

It was tougher than the 1rst time 😅 feel good !

Mari

W6/D1 Intense Glute & Leg Day

Good I would like to see more ab workouts though but not sure if they are necessary or not 🤔 I know when moving the upper body it adds

Megan

W6/D2 Total Upper Body

Did this yesterday and was so dead I forgot to hit submit🫠

❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥

Monini

W6/D3 Build curves - Glutes & Legs Strength

Melkein tuli oksennus tämän jälkeen, tavallaan ihana tunne 😅🤣

W6/D4 ABS + Boosting Lower Body Circuit

Christian

W6/D5 Ultimate Booty Builder

Aivan kuollut, mutta teki niin hyvää! #wetlookmop

W7/D1 Intense Glute & Leg Day

W7/D2 Total Upper Body

W7/D3 Build curves - Glutes & Legs Strength

💥💥💥💥💥👏🏻👏🏻👏🏻👏🏻👏🏻

W7/D4 ABS + Boosting Lower Body Circuit

It was great, definetly feel a pump! Im seeing results with the program!

Mireille

W7/D5 Ultimate Booty Builder

Tamar

Ida, I move to Budapest in July. My schedule is going to change a lot and I’m worried I won’t be able to make 5 days a week. Can I still make great progress with 4 days? ( really trying to transform legs/glutes/and cut some fat)

W8/D1 Intense Glute & Leg Day

So excited for the new program you made! 💪🏼🤩

W8/D2 Total Upper Body

W8/D3 Build curves - Glutes & Legs Strength

Huhh, tosi hyvä🔥 Ehdin tekemään vaan yhden kierroksen loppu circuitista, mut nyt on kyl hyvä fiilis mennä töihin👌🏼☀️💛

Mira

W8/D4 ABS + Boosting Lower Body Circuit

W8/D5 Ultimate Booty Builder

Woooooooo! Felt the burn. Excited to start the final third of this program💪🏽

Sooooo excited for this new block 😍😍!!

Lepoviikon jälkeen sujui yllättävän hyvin, otin kevyesti kun tein kotona jossa rajalliset painot mutta tästä hyvä jatkaa.

W9/D1 Defined Glutes and Legs

Great workout, my whole upper body is 🔥🔥

W9/D2 Sculpted Upper Body

Amazing lower body workout! Getting stronger everyday 🫶🏼💖

Kyykkäsin ekaa kertaa oman painoni 💪🏻 jee! Tuloksia!

Kirsi

W9/D3 Thick and Strong Lower Body

Koska meilläpäin ei ole portaita salilla, tein vatsatreenin lisäksi kuminauhalla pakaratreeniä kotona ☺️👍🏼 Kivan kevyt treeni, lisäsin toistoja koska tiesin, että en pysty tekemään loppuun asti tämän päivän treeniä👏🏼

W1/D2 Entire Upper Body

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