Name: Playbook - Ida Jemina - W11/D3 - DELOAD - Upper Body
Uploaded: 2024-02-13T13:19:03.987Z
Duration: 60 min
Description: W11/D3 - DELOAD - Upper Body

Perform the sets with light weight, 50-70% of your normal working set load.

Remember to do warm-up sets prior to heavier sets. Let's get it lovie!

What Should You Do After Your Deload Week?

Keep on going and return to your workouts. Fitness is all about continuity. We got this!

A) Start another of my programs. Shaped at Gym and -Home programs are for shaping and toning the whole body and are amazing after this!

Booty Build programs work the whole body as well but they have a lower body emphasis especially for developing the glutes.

40 Day Challenge is an amazing challenge which trains our body but also our mind! All you need is dumbbells and a  miniband.

Another great option is to go to every section of the app and pick your favorite workouts. There are so many workouts in the app - go to every section and pick your favorites! 

We have tons of Real Time time workouts as well where I workout with you and guide you throughout the sessions!

And as always NEW things are coming up all the time!

B) Start this program from the start with slightly bigger weights than the first time around to keep the gains coming.

Perform the sets with light weight, 50-70% of your normal working set load.

-In a cable set, grab a wide handle with your arm extended and palms facing forward.
- Pull the handle down towards your upper chest 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

Target: Back muscles

Cable Pulldown Wide Grip

Perform the sets with light weight, 50-70% of your normal working set load.

-Start with your feet firmly planted on the platform and grip the cable with your arms extended
-Pull the cable towards your belly by engaging your back muscles and bringing the shoulder blades together
-Slowly return the cable to the starting position to complete the repetition

Target: Back muscles

Low Cable Pull - Narrow grip

Perform the sets with light weight, 50-70% of your normal working set load.

- 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

Target: Chest

Cable Fly

Perform the sets with light weight, 50-70% of your normal working set load.

- 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

Perform the sets with light weight, 50-70% of your normal working set load.

-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.
-Return hands to start position

Face Pull

Alternating Set: Perform exercise A and B back to back with a short break in between.

Perform the sets with light weight, 50-70% of your normal working set load.

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.

Target: Biceps

Dumbbell Curl

Perform the sets with light weight, 50-70% of your normal working set load.

- Grasp a dumbbell with both hands and hold it overhead at arm's length. The resistance should be resting in the palms of your hands with your thumbs around it. The palm of the hand should be facing inward. This will be your starting position 
- 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.
- Repeat

Target: Triceps

Triceps Extension

Alternating Set: Dumbbell Curl + Triceps Extension

3 x pulses = 1 complete repetition.

- 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

- In a low plank position
- Keep your core tight and avoid lifting your hips too high
- Hold the position for the prescribed amount of time

W11/D3 - DELOAD - Upper Body

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