Name: Playbook - Ida Jemina - W2/D2 Entire Upper Body
Uploaded: 2021-01-18T16:38:52.000Z
Duration: 75 min
Description: W2/D2 Entire Upper Body

Increased in weights… couldn’t even lift 5 lbs when I first discovered you! Now I’m at 15!

Hyvin tuli koko yläkroppa taas jumpattua 💪

Kaisa

Benaisha

The ab workout at the end is always killer, felt the burn!

Stephany

Amazing! It would be great to add a feature to note down weights to progress from one week to the other!

Marie-Pierre

Sweaty. Elevated heart rate. It was good and fun. Thank you!

Benjamin

Jonna

Francita

Milla

Alun listauksessa mainitaan pulldown mutta suoritusosiossa onkin ihan toinen liike

Time to work the upper body love!! Now you know all the exercises and can increase your weights. Back, shoulders, chest, arms and abs will be working today! Let's work!

Always do warm-up sets before working sets.

1. Single Arm Meadows Stretcher 3x8
2. Cable row 3x8
3. W-raise 3x10
4. Hang clean and press 3x8
5. Cable Fly 3x10
6. Cable Bicep Curl 3x10
7. Tricep Cable Pushdown 3x10
8. Super set: 
	Leg Raise with twisting hip up 3 x 12
	Crunch pulses 3 x 12

-In a cable set, on one knee and slightly leaning forward, grab a single handle with your arm extended.
- Pull the handle down towards your shoulder 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

Single Arm Meadows Stretcher

- Sit down in a row cable machine or a low cable setup and grab a handle with both hands
- Keep your spine neutral throughout the exercise and pull the handle by engaging your back muscles
- Bring your shoulder blades together and squeeze
- Bring the weight back down with a controlled motion

Cable Row

- In this exercise use moderate resistance to be able to perform the motion by engaging your rear delts
- With the weights in hands hinge at the hips leaning forward 
- Keep your back in a neutral position
- Pull the dumbbells up by simultaneously bending the elbows and turning the arms to the sides of your head as if you would when doing the face pull exercise
-  Take a short hold on top and bring the weights back down with a controlled motion

W Rear Delt Raise

- 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

- 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

Cable Fly

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

- In a low cable setup grab a handle with both hands (underhand grip)
- Keep your body still and core tight throughout the exercise except for your forearms which should move the handle in an arc like motion up by engaging your biceps
- Bring the weight back down with a controlled motion

A. Cable Bicep Curl

- Attach a straight or angled bar or a rope to a high pulley and grab at shoulder width.
- Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor. The forearms should be pointing up towards the pulley as they hold the bar. This is your starting position.
- Using the triceps, bring the bar down until it touches the front of your thighs and the arms are fully extended perpendicular to the floor. The upper arms should always remain stationary next to your torso and only the forearms should move. Exhale as you perform this movement.
- After a second hold at the contracted position, bring the bar slowly up to the starting point. Breathe in as you perform this step.
- Repeat for the recommended amount of repetitions.

B. Cable Pushdown

Cable Bicep Curl and Tricep Pushdown Alternating Set

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

- Lie on your back, keep your arms beside your torso and legs extended
- Lift your legs up and on top raise your hip and do a slight twisting motion to one side
- Bring your legs back down and repeat to the other side
- Perform 12 reps (6 twists per side)

Leg Raise with twisting hip up

- 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

Abs Superset

W2/D2 Entire Upper Body

W1/D1 Glutes and Legs Volume Pump

W1/D2 Entire Upper Body

W1/D3 Heavy Glutes and Legs

W1/D4 ABS + CARDIO

W1/D5 Isolated Glutes

W2/D1 Glutes and Legs Volume Pump

W2/D3 Heavy Glutes and Legs

W2/D4 ABS + CARDIO

W2/D5 Isolated Glutes

W3/D1 Glutes and Legs Volume Pump

W3/D2 Entire Upper Body

W3/D3 Heavy Glutes and Legs

W3/D4 ABS + CARDIO

W3/D5 Isolated Glutes

W4/D1 Glutes and Legs Volume Pump

W4/D2 Entire Upper Body

W4/D3 Heavy Glutes and Legs

W4/D4 ABS + CARDIO

W4/D5 Isolated Glutes

W5/D1 Intense Glute & Leg Day

W5/D2 Total Upper Body

W5/D3 Build curves - Glutes & Legs Strength

W5/D4 ABS + Boosting Lower Body Circuit

W5/D5 Ultimate Booty Builder

W6/D1 Intense Glute & Leg Day

W6/D2 Total Upper Body

W6/D3 Build curves - Glutes & Legs Strength

W6/D4 ABS + Boosting Lower Body Circuit

W6/D5 Ultimate Booty Builder

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

W7/D5 Ultimate Booty Builder

W8/D1 Intense Glute & Leg Day

W8/D2 Total Upper Body

W8/D3 Build curves - Glutes & Legs Strength

W8/D4 ABS + Boosting Lower Body Circuit

W8/D5 Ultimate Booty Builder

W9/D1 Defined Glutes and Legs

W9/D2 Sculpted Upper Body

W9/D3 Thick and Strong Lower Body

W9/D4 Abs + Stairmaster Circuit

W9/D5 Glutes Targeted Workout

W10/D1 Defined Glutes and Legs

W10/D2 Sculpted Upper Body

W10/D3 Thick and Strong Lower Body

W10/D4 Abs + Stairmaster Circuit

W10/D5 Glutes Targeted Workout

W11/D1 Defined Glutes and Legs

W11/D2 Sculpted Upper Body

W11/D3 Thick and Strong Lower Body

W11/D4 Abs + Stairmaster Circuit - level up

W11/D5 Glutes Targeted Workout

W12/D1 Defined Glutes and Legs

W12/D2 Sculpted Upper Body

W12/D3 Thick and Strong Lower Body

W12/D4 Abs + Stairmaster Circuit - level up!!

W12/D5 Glutes Targeted Workout

W2/D2 Entire Upper Body

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