Name: Playbook - Ida Jemina - W4/D2 - Volume Upper Body + Interval boost
Uploaded: 2024-02-13T13:19:04.172Z
Duration: 60 min
Description: W4/D2 - Volume Upper Body + Interval boost

Jamie

Exzon

Christine

This really wow was a thought one but I got this 💪🏻 🔥 no pain no gain so let’s keep doing that hard work

Isa Flores

Martina

This one was really hard, I can barely breathe 😅🤣. Such an amazing workout 💪🏽

Kristie

Not my favorite. Too Hard this push up combination

Heidi Rainesto

Shoulders were on fire with that giant set

Elizabeth

Jordan

Loved it! I get so excited when I notice that I’m increase in weight and an handle more than I could the last time I did this one 🤗

Melissa

Laurel

Romina

Marke

Anette

Audrey

So good! Seeing results in my arms too 🙌🏻

Maddy Thomas

Salwa

Jannet

Jenna

Hyvä treeni 💪 toi olkapääsetti oli kova! Olkapäät ihan tulessa 😄🔥🔥🔥

Kaisa Löfman

Isabel Vargas

Oh yes! This is such a great upper body routine. We will do alternating sets as well as one giant set! Let's give that body a little boost today after our upper body session shall we!

Always do warm up sets before working sets.

Alternating set 1:
Meadows stretch 3 x 12
Dumbbell fly 3 x 12

Alternating Set 2 
Inverted row 3 x 15
Push ups 3 x 15

Giant set
Lateral raise with alternate hold 3 x 12
Rear delt raises 3 x 12
Steering wheel 3 x 12

Alternating Set 3
Cable squatting concentration curl 3 x 12
Cable pushdown 3 x 12

10 Minute interval boost

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

-Using a close grip handle on a lat pulldown station. Hold the handles in your hand and place a leg on the bench in front of you for stability.
-With body at full extension lean back from the waist until your upper body is straight up an down while at the same time pulling the handles towards your chest in a rowing movement. 
-Return in opposite motion until your body is leaning forward slightly and your body and arms are at full extension. 
-Repeat

Meadows Stretchers

- Lie down on a flat bench 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. Breathe in as you perform this portion of the movement. 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.

Dumbbell Flyes

Alternating Set 1

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

-Set the bar (or your rings) around waist height. The lower the bar, the more difficult the movement becomes.
-Position yourself under the bar lying face up. Lie on the floor underneath the bar (which should be set just above where you can reach from the ground).
-Grab the bar with an overhand grip, slightly wider than shoulder-width (palms facing AWAY from you).
-Pull yourself up to the bar until your chest touches the bar.
-Lower yourself back down with proper form.

Inverted Row

- Lie on the floor face down and body straight with your toes on the floor and the hands wider than shoulder width for a wide hand position and closer than shoulder width for a close hand position. Make sure you are holding your torso up at arms length.
- Lower yourself until your chest almost touches the floor as you inhale.
- Using your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step.
- After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions.

Push Up

Alternating Set  2

Perform exercises A, B  and C back to back without taking a break in between. Take a break after all three exercises are done. Perform a total of three giant sets.

-Standing with feet shoulder width apart and a dumbbell in each hand.
-Raise both rubella to side with a slight bend in elbows and palms facing down. 
- Hold one dumbbell at shoulder level while bringing the other hand down to thigh then returning it to shoulder height.
-Repeat for opposite arm 
-Perform desired rep count

Lateral Raise With Alternating Holds

- 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

-Assume a standing position with a plate in both hands using a neutral grip.
-Inhale, brace your abs, and raise the arms vertically while keeping the elbows slightly bent.
-Once the arms are parallel with the floor, rotate the plate clockwise and counterclockwise.
-Repeat for the desired number of repetitions.
-Slowly lower the plate back to the starting position.

Steering Wheel

Giant set

Attach a straight bar to the low pulley cable and select the weight you want to use on the stack.
Stand facing the handle with your feet at around shoulder width apart.
Grasp the bar with an underhand grip (palms facing up).
Rest your elbows on the inner part of the knee. Hold your elbows in place by pushing out with your elbows and in with your knees. This should lock them in throughout the set.
Take the slack off the cable so the tension is on the biceps. This is the starting position.
Slowly curl the bar up as far as possible.
Pause and squeeze the biceps, and then slowly lower the weight back to the starting position.
Repeat for desired reps.

Cable Squatting Concentrated Curl

- Attach a straight or angled bar to a high pulley and grab with an overhand grip (palms facing down) at shoulder width or if using a rope with a neutral grip (palms facing each other).
- Standing upright with the torso straight and a small inclination forward, bring the upper arms close to your body and perpendicular to the floor. This is your starting position.
- Using the triceps, bring the bar down until it touches 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.

Cable Pushdown

Alternating Set 3

Perform on a cardio machine of your choice or by running. With this quick and effective interval workout you don't have to spend hours and hours on treadmill but can still get significant results. It is simple and challenging but doesn't last long. Remember to push yourself! You can do this!!

5 minute warm up at moderate speed
1 minute hard
1 minute active recovery 
5 rounds total
2 minute cool down

5 minute warm up at moderate speed
1 minute hard
1 minute active recovery 
5 rounds total
2 minute cool down

10 minute interval boost

W4/D2 - Volume Upper Body + Interval boost

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 🙏🏻

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

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!

W4/D2 - Volume Upper Body + Interval boost

Community

More workouts from Ida Jemina