Name: Playbook - Ida Jemina - W10/D5 - Phase 3 - Pull Day
Uploaded: 2024-02-13T13:19:03.968Z
Duration: 75 min
Description: W10/D5 - Phase 3 - Pull Day

Exzon

Deload week is all I have left!!! Went by so fast.

Melissa Johnson

Oh wow! Last workout of the Muscle & Strength program and I'm so proud of you!!! After this, it's important to do the deload week which will follow this week. 

After the deload week it's possible to start the program from the beginning and continue your amazing progress or start a whole new program in the app. But first we do this workout, then we recover during our deload week and then we can continue developing our bodies and minds even more. 

Let's put your back muscles, shoulders, biceps and abs to work today okay and appreciate the fact how amazing job you have done!

❤️Send me a message here!
❤️Tag me on IG @idajemina and use hashtag #trainwithida
❤️Tell your team mates how many weeks you have done this program in our Facebook community support group and how you are feeling! (find it in Insights of the app)

I'm proud of you!

-In a cable crossover set, grab a handle in each hand then kneel in the center with your arm extended and palms facing up.
- Pull your elbows towards your body using your scapula as far as you can, return the weight towards starting position. 
-Stopping short of full extension to maintain tension on your scapula and arms. 
-Pull your elbows towards your body again, and then release under tension to full extension or starting position

1,5 Rep Crosscable Pulldown

Perform exercises A and B back to back without taking a break in between. Take a break after both exercises are done.

-Position yourself standing in front of a  cable machine with a lat pulldown bar positioned at the high setting. Grab the bar with a close grip, your palms facing your body and your arms fully extended. bent at the waist.
-Without moving your torso, pull the bar down until it touches your chest. 
-Pause, then slowly return bar to the starting position.

Cable Underhand Pulldown

-Attach a row bar  to a cable pulley that is a little lower than waist high.
-Grasp the double-row bar with both hands with and underhand grip and step back until the cable is pulled taut and your arms and shoulders are stretched forward.
-Flex your hips and knees so that you are almost in a seated position.
-Keeping your elbows close to your body, exhale as you pull the double-row bar to your lower abdomen.
-Hold then , stick out your chest, and squeeze your back muscles.
Inhale as you return the double-row bar to the starting position, with your arms and shoulders stretching forward.
Repeat for the prescribed number of repetitions.

Cable Bent-Over Row

Cable Back Superset

Perform exercises A, B and C back to back without taking a break in between. Take a break after all exercises are done.

1 complete repetition is done when you have finished the whole combo and returned to the starting position.

-Standing with feet shoulder width apart and a dumbbell in each hand.
-Raise both dumbbells to side with a slight bend in elbows and palms facing down. 
- Hold the dumbbells at shoulder level while bringing them in front of you
-Hold one arm still while perform a front raise with the other side, then switch arms and repeat with the other side
- Reverse the motion and bring the weights back to the starting position

Lateral and Front Raise

- Begin in a standing position with a dumbbell or weight in each hand. With the knees slightly bent, flex at the hip to lean forward. Ensure that your back is straight and stays that way for the duration of the exercise. Allow your arms to hang perpendicular to the floor, with the wrists pronated and the elbows pointed to your sides. This will be your starting position.
- Bring the dumbbells out to your sides by bending the elbows.
- Return to the starting position, taking care to maintain both shoulder and spinal positioning. Repeat for the desired number of repetitions.

Rear Delt Row

-Standing with feet shoulder width apart and a dumbbell in each hand.
-Raise both dumbbells to side with a slight bend in elbows and palms facing down. 
- Bring the weights back down approximately 2/3 of the way but not all the way down
- Lift the weights back up
- Repeat. Don't let the weights come all the way down until you are no longer able to hold them up. 

Failure: Perform as many repetitions as you can until there is no longer enough strength in your muscles to perform any more repetitions. This is what "failure" means, when you fail to perform any additional repetitions because you have successfully exhausted the muscles to the point that they aren't able to perform another repetition during the set.

Partial Lateral Raise Finisher

Shoulder Giant Set

Drop Set: Choose a weight with which you are just able to perform the prescribed amount of repetitions in the first set. Immediately after finishing the first set decrease the weight by 1 level and continue the set without a break in between. Do as many reps as you can, until you fail to do any more reps. When your muscles aren't able to perform any more reps, decrease the weight by another 1 level. Continue the set until you fail to do any more repetitions. Perform the prescribed amount of drop sets and take a break between rounds.

Alternatively you can perform the exercise with a barbell.

- To begin, stand straight with a dumbbell in each hand 
- Your arms should be fully extended while your feet are shoulder width apart from each other
- While holding the upper arms stationary, curl the weights while contracting the biceps
- Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. As you lift the weights up rotate them until the palms face your shoulders. Squeeze you biceps on top.
- Slowly begin to bring the dumbbells back to starting position.
- Repeat for the recommended amount of repetitions.

Failure: Perform as many repetitions as you can until there is no longer enough strength in your muscles to perform any more repetitions. This is what "failure" means, when you fail to perform any additional repetitions because you have successfully exhausted the muscles to the point that they aren't able to perform another re

Target: Biceps

Dumbbell Curl DROP SET

-First lay down on your back with your legs straight and your arms outstretched behind your head on a mat
-Bent the knees and toes off the mat. Simultaneously exhale, as you contract your midsection and bring your chest to your thighs. Round your spine and roll back a little.
-Hug your knees, focus on pulling yourself together. Only your butt should remain on the floor. 
T-hen, inhale, as you return to the floor under control. Torso and legs should return simultaneously but don’t let your heels touch the floor.

Full Body Crunch

Each circle counts as rep!

- 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

Each pass counts as a rep!

- Sit down with a slight backward lean
- Pass the plate from hand to hand alternately under your hamstrings while holding your upper body still by engaging your abs

W10/D5 - Phase 3 - Pull Day

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