Name: Playbook - Ida Jemina - W10/D2 Sculpted Upper Body
Uploaded: 2024-02-13T13:19:03.949Z
Duration: 75 min
Description: W10/D2 Sculpted Upper Body

Heidi Rainesto

It's upper body day love!! Now you know all the exercises and can increase your weights. Back, shoulders, chest, arms and abs will be working today! Get ready for the Meadows Strechers drop set! You know the drill! Let's work!

Always do warm-up sets before working sets.

1. Single Arm T-Bar Row 3x10
2. Drop Set: Meadows Stretchers 4x10 - times 3
3. Low Cable Chest Fly 4x12
4. Arnold Press 3x10
5. Cable Single Arm Lateral Raise 3x10
6. 1,5 Rep Face Pull 3x12
7. Alternating set: Triceps Extension 3x12 + Curl to Hammer 3x12
8. Abs Superset: 3 rounds: Tuck Crunch 30 sec + Leg Circles 30 sec

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

Drop Set Method: This is a great method to develop your muscles super effectively! 

Set 1. In the first set choose a heavy weight with which you can perform 10 reps.

Set 2. Immediately after finishing the first set, adjust the weight by lowering it with one level. Without a break continue to do another 10 reps or to failure if you cannot perform that many. 

Set 3. Repeat the latter. After finishing the second set, adjust the weight by lowering it with one level. Without a break continue to do another 10 reps or to failure if you cannot perform that many.

Set 4. Lower the weight one more time and without a break continue to do another 10 reps or to failure if you cannot perform that many. Towards the end of the drop set if you feel like you could perform more than 10 reps then do as many until you hit failure.

-> Take a break and do total of 3 times.

Drop Set Method:

This is a great method to develop your muscles super effectively! 

In the first set choose a heavy weight with which you can perform 10 reps.

Immediately after finishing the first set, adjust the weight by lowering it with one level. Without a break continue to do another 10 reps or to failure if you cannot perform that many. 

Repeat the latter. After finishing the second set, adjust the weight by lowering it with one level. Without a break continue to do another 10 reps or to failure if you cannot perform that many.

Towards the end of the drop set if you feel like you could perform more than 10 reps then do as many until you hit failure.

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

Drop Set: Meadows Stretchers

- In a low crosscable setup grab a handle with each hand
- Step forward until you feel tension in the cables and that the plates are elevated a little from the stack
- With one leg in front and the other in the back for stability bring your shoulders and shoulder blades back
- Keep your chest out and a slight bend in the elbows throughout the exercise
- By engaging your chest muscles bring your hands up towards each other in a diagonal arc motion
- Squeeze your chest on top and bring back down with a controlled motion

Low Cable Chest Fly

- Seated or alternately standing up hold dumbbells in each hand on shoulder level with palms towards your face
- Press the weights up towards the ceiling and rotate your palms away from you while you extend your arms
- Bring the weights back down and rotate your palms towards your face again

Arnold Press

Remember to perform all reps and sets for both sides.

Tip! Alternatively you can perform this exercise with a dumbbell one arm at a time.

- In a low cable setup grab a handle to one hand
- Take support from the cable machine with the other hand and pull the handle up laterally with the other while keeping your arm extended
- Bring the handle back down with a controlled motion

Cable Single Arm Lateral Raise

-Stand facing a rope attachment that is attached to a high pulley cable machine. Grasp the rope with a neutral (palms facing inward) grip. 
-Pull the rope directly towards your face, separating your hands as you do so, as you keep your elbows up and out to the sides.
- Bring the rope back slightly less than halfway and pull it back towards the sides of your head again
-Return hands to start position

1,5 Rep Face Pull

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

- Keeping your upper arms close to your head (elbows in) and perpendicular to the floor, lower the resistance in a semi-circular motion behind your head until your forearms touch your biceps. Tip: The upper arms should remain stationary and only the forearms should move.
- Go back to the starting position by using the triceps to raise the dumbbell.

Triceps Extension DB

-Start with dumbbells in hands with palms facing towards each other at arms length near your hips.
-Keeping your elbows at your sides curl the weight upwards towards your upper chest and turn the weights towards your shoulders. Return the weight to start position.
- -Keeping your elbows at your sides curl the weight upwards but this time keep the weights facing each other throughout the motion
- Every repetition counts as 1 so in the whole set of 12 repetitions there are 6 Bicep Curls with weights rotating and 6 Hammer curls

Bicep Curl to Hammer DB

Alternating Set: Triceps Extension + Curl to Hammer

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

- Lying down on your back with feet elevated with knees bent while keeping your arms extended on your sides perform a crunch by engaging your abs

Tuck Crunch

- Lying down on your back with feet elevated and keeping your legs together and extended begin to make a circle-like motion with your legs by bringing them down and up again while moving them from side to side simultaneously

Leg Circles

Abs Superset

W10/D2 Sculpted Upper Body

Mary Hurley

Charlene 

WHAT EVEN WAS THAT. What a killer workout 🥵

W1/D1 Glutes and Legs Volume Pump

Alina

luca

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

Ally

W1/D2 Entire Upper Body

Kiva treeni varsinkin viimeiset taljassa tehtävät vedot oli🤩🍑🔥

Tiina

Bailey

Oikein kiva treeni, DL tuli voimakas olo😁

Sanna Arpiainen

W1/D3 Heavy Glutes and Legs

Alli

Jennifer Valle

Kellen Riley

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,🍑

Noelle

Benjamin

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

Exzon

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 🥹🥲.

Vanessa

W4/D3 Heavy Glutes and Legs

Melissa

W4/D4 ABS + CARDIO

Tamara

Benaisha

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

Ange

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👏🏼

Liina

W9/D4 Abs + Stairmaster Circuit

Maria Cervantes

Grace

W9/D5 Glutes Targeted Workout

Huh huh. Päätin että nyt viimeiset 3 viikkoa vedän täysiä. Isoja painoja rohkeasti. Tuntui niin hyvältä!

Tevin & Allie

Tää treeni on kyllä mun suosikki jalkatreeni kaikista tähän astisista jalkatreeneistä sekä Shapedin että tän ohjelman puitteissa 💪🏻🔥

W10/D1 Defined Glutes and Legs

Amazing so happy to be back on track 🫶🏼✨

Huh huh, olipa hyvä setti! Kyykky vielä kammoksuttaa mutta pienin askelin etenen.

W10/D2 Sculpted Upper Body

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