Name: Playbook - Ida Jemina - W10/D2 Upper Body Sculpt
Uploaded: 2024-02-23T11:32:14.846Z
Duration: 60 min
Description: W10/D2 Upper Body Sculpt

End of the day workout this time and so happy I did it! 🎉

Tiffany

I love the the fact that you introduce upper work outs even if the main focus is the booty ❤️  Enjoyable 🙌🏻

Yana

Irina

Rebecca

Evelyn

Tuesyay 💪🏻 🔥 the abs still on fire 💥 but feels really good cause every day I’m getting little bit more stronger 💕😍 #trainingwithIda

Isa Flores

Jenna

It's upper body day love!! Now you know all the exercises and we can turn up the volume. Back, shoulders, chest, arms and abs will be working today! You know the drill! Let's work!

Equipment: Dumbbells and chair.
Always do warm-up sets before working sets.

- Hinge at the hips leaning forward 
- Keep your back in a neutral position
- Pull the dumbbells up keeping your elbows close to your body
- Engage your back as you come up
- Bring the weights halfway down and then back up again
- Bring the weights down

1,5 Rep Bent Over Row

- On all fours hold a dumbbell in one hand - I recommend a small dumbbell.
- While keeping the arm extended but elbow not fully locked bring the weight up in a arc motion towards the side of your hip by engaging your upper back muscles
- Bring the weight back down in a controlled motion
- Remember to perform all reps and sets for both sides.

Reverse Single Arm Pullover

One 1,5 repetition counts as 1 complete repetition!

- Hold the dumbbells with your arms slightly bent 
- Come down with a controlled motion
- Bring your hands halfway up and back down again
- Bring your hand back together engaging your chest

1,5 Rep Flys

- Standing upright 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

Each rep counts! E.g. 1 lateral raise + 1 front raise = 2 reps.

- Standing in a shoulder width stance with dumbbells in hands lift the weights up laterally in an arc motion while keeping the arms extended
- Bring the weights back down and lift the weights up to the front in an arc motion while keeping the arms extended
- Bring the weights back down

Lateral + Front Raise Combo

- Sitting down in a bench or a stool lean forward while holding dumbbells in each hand
- Lift the weights up in an arc motion by engaging your rear deltoids while keeping the arms extended throughout the motion

Leaning Seated Rear Delt Fly

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

-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

Bicep Curl to Hammer DB

Remember to perform with both arms!

-Brace core and begin with feet shoulder-width apart. 
-Grab a dumbbell with one hand and position it behind head with elbow flexed to 90 degrees. 
-Contract tricep and press dumbbell upwards until arm becomes fully extended. Pause and return weight back to starting position.

Single Arm Triceps Extensions

Alternating Set: Curl to Hammer + Triceps Extensions

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

Superset: Tuck Crunch + Leg Circles

W10/D2 Upper Body Sculpt

Wendy

Christy

Ligita

W1/D1 Glutes and Legs Volume Pump

The last one was a challenge whewwww! Did it tho ;)

Gina

Ooooui the leg raise was hard for me whewwww… good one I enjoy it

W1/D2 Entire Upper Body

Amanda

W1/D3 Dumbbell Glutes and Legs

Ran short on time and was only able to get the ab workout done this morning. Will get some cardio in tonite

Sharyl

W1/D4 ABS + CARDIO

Dima

W1/D5 Round Glutes

W2/D1 Glutes and Legs Volume Pump

Fantastic arm workout! Yours are the best!

Merry Christmas to you Ida! Thank you for the festive fun. 🎄😇🎅🎉🥳🎁🎊

Evie

W2/D2 Entire Upper Body

Barrbi

Girl, I have been sick and starting off where I left off was rough! Lol but I did it all! 💪🏼💪🏼

W10/D2 Upper Body Sculpt

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