Name: Playbook - Ida Jemina - W2/D2 Entire Upper Body
Uploaded: 2024-02-23T11:32:14.613Z
Duration: 60 min
Description: W2/D2 Entire Upper Body

Wendy

Fantastic arm workout! Yours are the best!

Tiffany

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

Evie

Yana

Loved doing the abs at the end! Definitely felt the burn!💪🔥

Jillian Whitton

Laura

Candy

Martina

Katriina Pokela

Tiia-Maria Gurkalova 

Mickey Sausameda

Ylenia

This is one of my favorites. I love finishing with ab work!

Erin

Emmanuelle

Irina

Elaikah Mae

I am really enjoying your workouts, thank you 😍

Antonia

Specify how many lbs for the starting weights and then what we should increase it to in later weeks

Rachelle

Johanna

😭😭😭 i can’t feel my abs! Jajajaja!!! Thnk u so much Ida!! For this rutine 😍😍😍😍🙌🏻🙌🏻🙌🏻🍫

Melissa

Day 2, week 2!
💪🏼💪🏼💪🏼💕

Carrlee

Its too easy and not so many shoulder exercise

Jennifer Kordé

I find working arms a bit boring, personally, can I mix in between exercises working abs??

Monini Huerta

Ya yay WAHOO! I’m coming for those 30#s!!!

Megan Haenitsch

Could be more variation to upper body workouts even though it is a booty focused program.

Terhi

Deena Kaddoura

Natalya

Stephany

Love it 😍 💪🏻 feeling lil bit more strong every day! #trainingwithIda

Isa Flores

Evelyn

Jenna

Bridget

Karolina

A great workout. Sometimes even a little easy hihi

Sarah

I'm from France, I don't speak English but I want to tell you that I'm happy to do your training! 💪😍

Céline

Moza

Moni

Time to work the upper body love!! Now you know all the exercises and we will increase the amount of reps just a little bit to make progress. Remember that you can always increase your weights as well if you have an option for that. Back, shoulders, chest, arms and abs will be working today! Let's work!

Always do warm-up sets before heavy working sets.

1. Narrow Grip Row 3x9
2. Supported single arm row 3x9
3. W-raise 3x11
4. Hang clean and press 3x9
5. Flyes 3x11
6. Bicep Curl with Alternating arms 3x11
7. Tricep extension 3x11
8. Super set: 
	Leg Raise with twisting hip up 3 x 12
	Crunch pulses 3 x 12

- Lean forward with a neutral spine keeping the core tight
- Hold the weights together to achieve a narrow neutral grip
- Pull the weights up towards your belly
- Squeeze your shoulder blades together at the top and lower the weights back down with a controlled motion

Narrow Grip Row

- Start with a wide stance with one foot in front of the other
- Place one hand on your knee
- Pull the dumbbell up keeping elbow close to your body
- As you pull up engaging your lat
- Come down with a controlled motion

Supported single arm 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 with weights in hands. Point the elbows out to sides. This will be your starting position.
- Begin to pull the weights keeping them close to your body. Shrug your shoulders and use the momentum from your movement to pull the weights as high as possible.
- Once the weights come close to your chest, flip them and perform a shoulder press. Take them back to the starting position same route as you came.
- Repeat.

Hang Clean and Press

- Lie down on a mat with a dumbbell on each hand resting on top of your thighs. The palms of your hand will be facing each other.
- Then using your thighs to help raise the dumbbells, lift the dumbbells one at a time so you can hold them in front of you at shoulder width with the palms of your hands facing each other. Raise the dumbbells up like you're pressing them, but stop and hold just before you lock out. This will be your starting position.
- With a slight bend on your elbows in order to prevent stress at the biceps tendon, lower your arms out at both sides in a wide arc until you feel a stretch on your chest. Tip: Keep in mind that throughout the movement, the arms should remain stationary; the movement should only occur at the shoulder joint.
- Return your arms back to the starting position as you squeeze your chest muscles and breathe out. Tip: Make sure to use the same arc of motion used to lower the weights.

Flyes

- 11 reps per side
- 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 alterantely up 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. Hold the contracted position for a second as you squeeze the muscle.
- Slowly begin to bring the dumbbells back to starting position
- Repeat for the recommended amount of repetitions.

Dumbbell Curl Alternating Arms

- Stand with dumbbells in your hands extended towards the ceiling
- 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.

Standing Dumbbell Triceps Extension

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

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

Barrbi

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

W2/D2 Entire Upper Body

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