Name: Playbook - Ida Jemina - W11/D2 Upper Body Sculpt
Uploaded: 2024-02-23T11:32:14.864Z
Duration: 60 min
Description: W11/D2 Upper Body Sculpt

Back at it after almost a month break. It was so good to work those arms today! Always happy to complete one of your workouts!

Tiffany

Corinne

Monini

Happy Tuesday after this one 💪🏻 🔥  as usual amazzzzing ✨ #trainingwithIda

Isa Flores

Irina

Jenna

Time to let the lower body rest but get the work in for our whole upper body! I love every single one of these exercises! What's your favorite exercise in this workout? 

Psst! Even though I'm sure you know already, I want to remind you we're increasing the amount of work today. Progress baby! For abs I have increased your time just a tiny little bit😘 Let's get it!

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

W11/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! 💪🏼💪🏼

W11/D2 Upper Body Sculpt

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