Name: Playbook - Ida Jemina - W2/D4 - Strong Upper Body + ABS ATTACK
Uploaded: 2024-02-13T13:19:04.078Z
Duration: 60 min
Description: W2/D4 - Strong Upper Body + ABS ATTACK

Kristie

Sharyl

Aurora

Michelle

Samantha

Jamie

I don’t know about back, but abs were totally smashed

Olga

Exzon

Melissa Johnson

Meea

Plank Up-Downs are a solid challenge today!!! Sweating hard!

Christine

Second abd exercise was very hard. I could partially do it

Noushin

Eveliina

Amazing way to burn and work that upper body 💪🏻 I loooove it 🔥 💕

Isa Flores

I LOVE this workout!! By far my favorite of the 8 weeks!

Maris

Shahila

Rozelle

Amazing upper body circuit. And that ab set is brutal but gets them burning!

Martina

Jouhara

Plank was very hard 🤗 happy that I did it

Anna

Melissa

Still sore from day 2.... haha!! Great workout!!! 👍

Evelyn

It was great for my abs and arm. I had pain in my abs when i was doing the abs workout.

Sofia

I like this program yours. However is it possible to split the upper body routine into two separate days so that i can work on chest and bicep a bit more....

Heramb

I’ve never felt my abs that much!! They’re burning 🤯🔥🔥

Gina

Danni R

Sonja

Tanja

Fantastic! Thank you very much for everything 💪🏼

Romina

Best ab workout I’ve had in a while I really felt it!!

Benaisha

Moi Ida! Kiitos hyvästä treenistä. Jalat ja peppu vielä ihan jumissa edellisestä 😍🔥🍑

Carla

Tiina Ko

Loving all these workouts in this app! I really needed to change things up and this is just what I needed!❤️

Reina

Tiitu

Anette

Audrey

Huh huh mikä vatsapatteri tohon loppuun.

Heidi Rainesto

Jonna

Salwa

Huh noi concentration curl ja cable kickbackit kyllä tuntu! 💪Kivat vatsaliikkeet!

Jenna

Great session, really interesting angles to work from. Loved it 💋💋

Jannet

Hyvä treeni oli 💪💪 toi vika vatsalihasliike oli ihan killeri 🥵😄

Kaisa Löfman

OBSESSED is an understatement!! 🔥🔥🔥 that AB CIRCUIT

Daniella

Let's get a strong back, round shoulders, well-defined arms and work the chest! After weight training, we will do an abs attack to really target that six pack! Let's do this!

Always do warm up sets before working sets.

1,5 Crosscable pulldowns 3 x 10
Meadows row 3 x 10
Dumbbell bench press 3 x 10
Hang, clean and press 3 x 10
Face pull 3 x 12

Alternating set:
Cable single arm concentration curl 3 x 10
Cable tricep kickbacks 3 x 10

ABS ATTACK circuit

- One 1,5 repetition counts as one complete repetition
-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

Stand at one end of the bar with your feet in split-stance with the inside leg back and the outside leg forward.
Position your trunk so that your chest is just above parallel to the ground and your back is flat.
Position the arm you use for the movement with the shoulder directly over the end of the barbell.
Place the hand of the arm farthest away from the barbell on your outside knee to help stabilize your lower back and pelvis.
Set the core and maintaining a flat spine, row the barbell up, driving your elbow up and controlling the movement back down into a stretched position at the bottom.

Meadows Row

- Lie down on a flat bench with a dumbbell in each hand resting on top of your thighs. The palms of your hands will be facing each other.
- Then, using your thighs to help raise the dumbbells up, lift the dumbbells one at a time so that you can hold them in front of you at shoulder width.
- Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. The dumbbells should be just to the sides of your chest, with your upper arm and forearm creating a 90 degree angle. Be sure to maintain full control of the dumbbells at all times. This will be your starting position.
- Then, as you breathe out, use your chest to push the dumbbells up. Squeeze your chest, hold for a second and then begin coming down slowly.

Dumbbell Bench Press

- 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

-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

One arm at a time! Perform A and B as alternating sets. Take a short 30 second break in between sets.

-Start off setting up a handle on a low cable pulley machine
 -Stand and grasp the handle with one hand, holding it in a concentration curl position.
-Slowly curl the cable up towards your shoulder, isolating the bicep, until you feel a stretch and tension in your muscle.
-Hold for a count then return back to the starting position.
- Repeat for as many reps and sets as mentioned.

Cable Single Arm Concentration Curl

-Set up for the cable tricep kickback by attaching a single grip handle to a low pulley cable machine and selecting the weight you want to use.
-Grasp the handle using your left hand with an overhand grip and take a step back from the cable machine.
-Keeping your feet together and knees slightly bent, bend down until your body is around parallel to the floor.
-Use your free right hand to stabilize yourself.
-Bring the elbow up as far as possible and keep it tight in by your side. -This is the starting position for the exercise.
Keeping your elbow in place and your body fixed, and extend your arm out as far as possible.
-Squeeze the tricep and then slowly lower the weight back to the starting position.
-Repeat for desired reps.

Cable Tricep Kickback

Alternating set

Abs attack!! Let’s build that six pack shall we! These exercises give some extra challenge and fire experience for that washboard. No equipment needed!

- Perform as circuit
- 16 Repetitions each exercise (= 8 per each side)
- No breaks between exercises
- After a full round 60 second break
- 3 rounds

"- Lie flat on your back with your feet flat on the ground, or resting on a bench with your knees bent at a 90 degree angle. If you are resting your feet on a bench, place them three to four inches apart and point your toes inward so they touch.
- Now place your hands lightly on either side of your head keeping your elbows in. Tip: Don't lock your fingers behind your head.
- While pushing the small of your back down in the floor to better isolate your abdominal muscles, begin to roll your shoulders off the floor and move your body in a circular motion. Returning the opposite direction.
- Continue to push down as hard as you can with your lower back as you contract your abdominals and exhale. Your shoulders should come up off the floor only about four inches, and your lower back should remain on the floor. At the top of the movement, contract your abdominals hard. Tip: Focus on slow, controlled movement - don't cheat yourself by using momentum.

Circle Crunches

-Laying on your back with palms of your hands on floor near your hips for stability raise both legs up so that the flats of your feet are facing the ceiling. Knees slightly bent
-Drop one foot towards the ground and tapping your heel to the ground while keeping the other leg elevated. Return leg to start position
-One leg is back to start position raise your buttocks off the ground using your lower abs to facilitate the movement.
-Switch legs and repeat

1 Down 2 Ups

-Begin in elbow plank position with arms at 90 degrees and hands in front of your face.
- Place one hand bellow your shoulder and begin to press yourself up as you place the other hand on the ground below the other shoulder and press yourself up to pushup position.
Return one elbow back to floor and begin lowering your body as you return the other elbow to floor to resume start position.
-Repeat for desired rep count

Plank Up and Downs

Abs attack circuit

W2/D4 - Strong Upper Body + ABS ATTACK

That full body circuit gets me every time! 😰😰😰😰

Tamara

Ankita

First time back in the gym for a while and I’m a dancer so I’m trying to slim down and this was easy to follow and motivated me to keep pushing

Tiffany

W1/D1 - Volume Legs and Glutes + 8 min Full Body Circuit

Will be feeling this one tomorrow 💪🫀

Irena

Ashley

This was just what I needed, following injuring my left arm I currently need an easy going upper body workout that’s not too demanding on my arms but is still keeping my strength and gains, thanks 🙏🏻

W1/D2 - Volume Upper Body + HIIT

Great! Thanks for planning a normal workout. I have been looking everywhere for quick, efficient strength training plans without a bunch of gimmicks and this looks like the one. :)

Aurelia

W1/D3 - Strong Legs and Glutes

Mozhi

So good. Slow and controlled. Love it🔥

W1/D4 - Strong Upper Body + ABS ATTACK

Pahin treeni tähän mennessä🥵 huhhuh, kiitos taas Ida!💪🏼💛

Mira

W2/D1 - Volume Legs and Glutes + 8 min Full Body Circuit

Lindsay

Loved this one! Great start to the morning 💫.

Great upper body and hiit w/out! Transitioning across from strength training and this is a perfect mix, higher reps killed me though!

W2/D4 - Strong Upper Body + ABS ATTACK

Community

More workouts from Ida Jemina