Name: Playbook - Ida Jemina - W3/D4 - Strong Upper Body + ABS ATTACK
Uploaded: 2024-02-13T13:19:04.161Z
Duration: 55 min
Description: W3/D4 - Strong Upper Body + ABS ATTACK

Jamie

Exzon

Christine

Have been adding extra reps, getting stronger. Could hold a 20lbs bar

Amazzzzing I barely can feel my arms lol 💪🏻 🔥 but I love it 😍

Isa Flores

Jenna

Maris

Was good especially abs. When i am tired i cant sit up so i had to put pressure on my neck to push myself up when doing abs

Shahila

Had heavier weights than usual and really felt it(:

Lisa

Perla

The best program my arms are shaking 😖😖😖😖

Tanja

I’m done again, that’s all , can’t be better 💪🏼

Romina

Maybe have an alternative for cheat for people that have had breast augmentation since it is difficult

Yesenia

So dope! My abs are on fire and upper body feels so strong! Thanks girl!

Amaya Fit

I started to love arm workouts with ur workouts

Grecia Jimenez

Omg the ab workout killed never I loved it!!

Benaisha

Ashley

Nämä sinun treenisi ovat ihan mielettömiä! Muissakin valmennusohjelmissa olen ollut mukana, mutta tällä tuntuu vihdoinkin oikeasti syntyvän tulosta!

Milja Heikkinen

Loved this workout! Already starting to feel stronger💪💪💪👯🌟

Jessica

Anette

Silvia

Salwa

Ihan huippu treenit ollu kyllä 🔥♥️

Tuuli

The floor work was a killer.. Didn't give up though 💪🏾💋💪🏾

Jannet

Kiitos tästä. ☺ Aurinkoista päivää sulle.💛

Martina

🔥🔥🔥💪🏾 Awesome upper body strength training.

Audrey

Kaisa Löfman

Loved the Abs-attack on this one 🤩🤩✨

Marina

Let's give those abs a little attack today after our Strong Upper Body Workout! Remember that you are stronger than you might think. Remember to push yourself and maybe even try just a bit heavier weights today - I'm proud of you!

Always do warm up sets before working sets.

Alternating Set 1 
Cable underhand pulldown 3 x 10
Cable bent over row 3 x 10

Dumbbell bench press 3  x10
Landmine shoulder press 3 x 10 each side
Single arm rear delt raise 3 x 10 each side

Alternating Set 2 
1, 5 Bicep curl 3 x 10
lying tricep extension 3 x 10

ABS ATTACK

Alternating Set = Perform A and B as alternating sets. Take a short 30 second break in between sets.

-Position yourself standing in front of a  cable machine with a lat pulldown bar positioned at the high setting. Grab the bar with a close grip, your palms facing your body and your arms fully extended. bent at the waist.
-Without moving your torso, pull the bar down until it touches your chest. 
-Pause, then slowly return bar to the starting position.

Cable Underhand Pulldown

-Attach a row bar  to a cable pulley that is a little lower than waist high.
-Grasp the double-row bar with both hands with and underhand grip and step back until the cable is pulled taut and your arms and shoulders are stretched forward.
-Flex your hips and knees so that you are almost in a seated position.
-Keeping your elbows close to your body, exhale as you pull the double-row bar to your lower abdomen.
-Hold then , stick out your chest, and squeeze your back muscles.
Inhale as you return the double-row bar to the starting position, with your arms and shoulders stretching forward.
-Repeat for the prescribed number of repetitions.

Cable Bent-Over Row

Alternating Set 1

- 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

-Stand in a stagger stance for stability. Keeping the opposite side leg forward will also help you lift heavier weights.
-Reach your arm to full extension and keep the bar in line with your same-side shoulder as you move it up and down.
-Repeat for desired rep count.

Landmine Shoulder Press

- Begin in a standing position with a dumbbell or weight in each hand. With the knees slightly bent, flex at the hip to lean forward. Ensure that your back is straight and stays that way for the duration of the exercise. Allow your arms to hang perpendicular to the floor, with the wrists pronated and the elbows pointed to your sides. This will be your starting position.
- Bring the dumbbells out to your sides in a wide arc keeping a slight bend in your elbows.
- Return to the starting position, taking care to maintain both shoulder and spinal positioning. Repeat for the desired number of repetitions.

Rear Delt Raises

-One 1,5 repetition counts as one complete repetition
-Start with a barbell in hands with palms facing away from your body at arms length near your hips.
-Keeping your elbows at your sides curl the weight upwards towards your upper chest. Return the weight to start position.
-Keeping your elbows at your sides curl the weight upwards until your elbows are at 90 degrees. Return the weight to starting position
-Complete requested number of reps

1,5 Reps Bicep Curl

-Lying on a flat bench with a barbell.
-Extend your arms and hold the barbell directly in front of your chest in an overhand grip (palms facing away from your body). This is your starting position. 
- While keeping your shoulders as still as possible, bend your elbows to lower the barbell towards your forehead.
-Using your triceps, extend your elbows to return to the starting position, ensuring that your shoulders, elbows and wrists remain in line with one another at all times. Repeat for the specified number of repetitions.

Lying Tricep Extention

Alternating Set 2

ABS ATTACK!! Ufff the last exercise is a killer but you totally got this!! Let's start!

- Perform as circuit
- 16 repetitions each
- no breaks between excersises
- 60 seconds rest after round
-3 rounds total

-Lying on your back with your legs bent and feet on the floor in front of you.
-Perform a sit-up as you reach the top extend your arm out in front of you parallel to the floor.
-As you return to your back place your hands on the floor near your hips for stability.
- Bring your legs off the floor so that the bottom of your feet are aimed at the ceiling.
-Raise your hips off the ground towards the ceiling and return them and your legs to start position

Sit Up With Hip Raise

-Start by sitting on the floor, with your knees bent and feet flat on the ground. 
-Then lean back so your upper body is at a 45-degree angle to the floor. 
-Keep your back straight at this angle throughout the exercise, as it will be tempting to hunch your shoulders forward. 
-With both hands on a dumbbell in front of your chest, brace your core and rotate your arms all the way over to one side, then do the same in the other direction.

Russian Twist

-First lay down on your back with your legs straight and your arms outstretched behind your head on a mat
-Bent the knees and toes off the mat. Simultaneously exhale, as you contract your midsection and bring your chest to your thighs. Round your spine and roll back a little.
-Hug your knees, focus on pulling yourself together. Only your butt should remain on the floor. 
-Then, inhale, as you return to the floor under control. Torso and legs should return simultaneously.

Full Body Crunch

ABS ATTACK

W3/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

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 🙏🏻

Samantha

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🔥

Michelle

W1/D4 - Strong Upper Body + ABS ATTACK

Melissa

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/D2 - Volume Upper Body + HIIT

Viikon tauon jälkeen tosi kiva treeni, huippu liikkeet🦵🏻

Sanna Arpiainen

Tracy

W2/D3 - Strong Legs and Glutes

Kristie

Sharyl

Aurora

W2/D4 - Strong Upper Body + ABS ATTACK

Delfi

This 11 minute full-body circuit in the end was a pure killer😰

Olga

W3/D1 - Volume Legs and Glutes + 11 min Full Body Circuit

Veronica

W3/D2 - Volume Upper Body + Interval boost

I would add more repetitions to the exercises, otherwise feels too easy

W3/D3 - Strong Legs and Glutes + 20-minute cardio

Maria Johnson

😅 I thought this was going to be an easy one. I was so wrong! 🔥

I was dying already after the first set, but the full-body circuit killed me totally

W4/D1 - Volume Legs and Glutes + 11 min Full Body Circuit

W4/D2 - Volume Upper Body + Interval boost

I can never do those T squats right, but they’re definitely doing something😂

W4/D3 - Strong Legs and Glutes. 25-min Cardio

Amber

W4/D4 - Strong Upper Body + ABS ATTACK

Had a bad day but still got through most of it. Good workout!

W5/D1 - Volume Legs and Glutes + 11 min Full Body Circuit

Sara

W5/D2 - Volume Upper Body + HIIT

Melissa Johnson

W5/D3 - Strong Legs and Glutes

W5/D4 - Strong Upper Body + ABS ATTACK

Niin hyvä! Hiki tuli ja lopuksi jalat tärisi, supertehokas ja hauska treeni!😍

Venera

Wowwww. That was a killer!  Loved it and I have a lot of room to improve.

Jen B

W5/D5 Fat Burning Stairmaster cardio

Marjukka

Ran out of time but still burning! Nice job!

W6/D1 - Grow Glutes and Legs + 11 min Full Body Circuit

Oh, my gosh, these pyramid sets are awesome

Amazing but wohoa 🥵 my arms still shaking and u barely can write lol but awesome feeling after the work it’s done 💪🏻 only with Ida 💕

🔥❤️‍🔥👌🏼 perfect and I'm on fire.💦💦

W6/D2 - Volume Upper Body + Interval boost

No nyt oli taas 🥵🔥👌🏻 yks lemppareista 🔥

Meea

W6/D3 - SHAPED Legs and Glutes!

❤️‍🔥 abs are on fire. Upper body felt good to do but I needed to find some other options for movements because of rush in the gym.😄💖💦

Such a burn on those abs 🍫 I can feel them burning 🥵 🔥 but amazing feeling now ! It wasn’t easy but I got this 💪🏻

W6/D4 - SHAPED Upper Body + ABS ATTACK

I just make 30 minutes at the treadmill but it was a good one 🔥 🥵

Another week complete , and I really , really can see my changes , I lost 3,4kg in 2 weeks

I could do everything except the jumps at the end because my gym’s equipment is old and I can’t jump on it or it will break!

W6/D5 Fat Burning Stairmaster cardio

Such a burn 🔥 🥵 I really thought I wouldn’t make it but I did it 💪🏻 and it’s an amazing feeling after the work it’s done 💕 still working to make me more stronger and confident thank you Ida

W7/D1 - Volume Legs and Glutes + 11 min Full Body Circuit

It was f…g awesome.Thanks God I’m alive😜

This one was a challenge one 💪🏻 🔥 but I got this with Ida and my tomato face says that’s it lol 
 🥵

W7/D2 - Volume Upper Body + HIIT

Workout was great! I feel diagonal kick backs a little too much in my lower back, do you have any tips for this or another exercise I could do instead?

Amazing but such a burn my butt was on fire 🔥 🍑 but I saw that shape in the mirror and I just keep pushing myself until the end 💪🏻 💕 can’t wait to start tomorrow a new challenge!

Anna Conrado

W7/D3 - Strong Legs and Glutes + 25 min cardio

It was thought but I made it until the end 💪🏻 🔥

W7/D4 - Strong Upper Body + ABS ATTACK

How do you do this without taking breaks??? I can’t do the run over speed 10!

Tomato face active all the time lol but awesome way to burn calories and as well relax the mind from the routine 🏃🏻‍♀️

W7/D5 Fat Burning Stairmaster cardio

It was intense workout. I like my improvement on leg quads and calf.

Heramb

W8/D1 - Grow Glutes and Legs + 11 min Full Body Circuit

So are we supposed to go the 10 minute interval five times? The way it’s explained is we should do a total of 50 minutes instead of 10 minutes.

Such a burning 🥵 🔥 💪🏻 my arms was shaking and my whole core as well but amazzzzing!

W8/D2 - Volume Upper Body + Interval boost

Haven’t worked out in a bit, this was just what I needed!😂

Thought and burning one ❤️‍🔥🔥🥵 but I made it until the end ! I feel unstoppable now and my bootay feels great!

W8/D3 - SHAPED Legs and Glutes!

Amazing but Wohoaaa nothing easy to make it but I got this 💪🏻 what a burning 🥵 🔥 in the abs and the arms and everything lol

Absolutely amazing! After the 8 weeks shaped at the gym I feel stronger and more confident in my abilities.  My boyfriend recommended your app when I was looking for a program and I'm so glad I listened! Looking forward to the next challenge!

Workouts like this are so much better than HIIT or ESPECIALLY those damn 11min circuits. 💀💦

Anonymous

W8/D4 - SHAPED Upper Body + ABS ATTACK

OMG I DID IT!!!! I finished the entire 8 weeks!!! This was so awesome!!! Thank you Ida for putting this routine together! I feel great, I look great and my 🍑 looks fabulous!!!!

It was amazing 🤩 but I change the machine for cardio dance 💃 it’s always a good idea do cardio to keep the heart happy ✨

W3/D4 - Strong Upper Body + ABS ATTACK

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