Name: Playbook - Ida Jemina - W4/D3 - Phase 1 - Push day
Uploaded: 2024-02-13T13:19:03.706Z
Duration: 60 min
Description: W4/D3 - Phase 1 - Push day

Good way to start off after a quick break ☺️

Olivia schmidt

Melissa Johnson

Exzon

Workouts are going great. How much cardio should I be doing on top of these workouts?

Brandi

Wooooh, what a workout😛😅🌟

With every exercise I've exept 2, I've been able to increase my weights.
Arnold press and lying tricep extensions are the toughest still! 

Any tips for these ones or does it just take more practice?

Maria

Time to PUSH IT!! And for the last time in this Phase 1! New workouts coming for the upcoming weeks very soon!! We got this!!😍

If you managed to do all the reps and sets in an exercise last week, you can go one level heavier in weights on that exercise! Small increases of weight throughout the weeks is what gives us those results!

Before each exercise start with warming up. Do at least 3 warm up sets per exercise prior to working sets. Perform the warm ups with light weight and add more weight  to each warm up set.

Alternatively you can perform this exercise with a barbell or dumbbells.

-Position the smith bar and bench in a way so you are able unhinge the bar and lower it to your chest in a safe manner
-Unlock the bar and lower it until you reach your chest
-Push to raise the bar up until your arms are extended (you do not need to lock your elbows out!)

Target: upper chest.

Incline Bench Press Smith

- Take weights and lie down on a bench
- Hold the weights right against your chest. Be sure to press the weights together throughout the motion.
- Keeping the weights pressed firmly together push the weights up towards the ceiling
- Bring the weights back down in a controlled manner

Target: chest.

Lying Svend Press

- Seated or alternately standing up hold dumbbells in each hand on shoulder level with palms towards your face
- Press the weights up towards the ceiling and rotate your palms away from you while you extend your arms
- Bring the weights back down and rotate your palms towards your face again

Target: shoulders.

Arnold Press

Remember to perform all sets and reps with both sides!

- Standing with feet together while supporting yourself at a slight angle with one arm, hold a dumbbell in the other hand.
- Bring the dumbbell up to shoulder press position
- Perform shoulder press by pushing weight towards the ceiling and returning it back down to the starting position.
- Perform desire rep count

Target: Shoulders

Diagonal Single Arm Shoulder Press

-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.

Target: Triceps

Lying Tricep Extension

-Grasp the grips with palms facing upward and your elbows bent at 90 degrees
-Keeping your elbows locked in position to isolate your triceps, pull the cable down towards your hips until your arms are fully extended
-Return to 90 degrees in a controlled manner, maintain strict elbow position

Target: Triceps

Underhand Triceps Pushdown

This exercise is so amazing! Alternatively you can perform this exercise with a dumbbell as well!

-Start on your back with knees bent and grab the smith bar with both hands shoulder width apart
-Sit up while pushing the bar above your head in a controlled manner (try to only utilize your abs and avoid pulling on the bar!)
-Return to the starting position in a controlled manner to complete the repetition

Target: Abs

Sit up Smith

Each sit up counts as rep!

- Lie on your back with knees bent and heels on the floor
- Hold a weight in your hands and keep your arms extended upwards
- Sit up by engaging your abs
- Twist to the side on top
- Come back down with a controlled motion
- Repeat with a twist to the other side

Target: Abs and obliques

Twisting Sit Up DB

W4/D3 - Phase 1 - Push day

Aloitin tämän ohjelman alusta. Hyvältä tuntuu 💪

Heidi Rainesto

Jessica

Wafa

W1/D1 - Phase 1 - Full body strength

Jacquelyn

Wendy

W1/D2 - Phase 1 - Hams, Glutes and Calves

Tamara

W1/D3 - Phase 1 - Push day

OMG MY LEGS FEEL LIKE JELL-O!!!! 🥵🥵🥵🥵🥵

W1/D4 - Phase 1 - Quads

Näytti pahemmalta mitä oli. Hyvä treeni💪🏻

Sanna Arpiainen

W1/D5 - Phase 1 - Pull day

Happy Monday what a way to start the week strong

Felt great today! More comfortable with the barbell squats 😃

W2/D1 - Phase 1 - Full body strength

That was good, candles are still sore from last week

Calves are burning!!!! Love leg/butt days!

W2/D2 - Phase 1 - Hams, Glutes and Calves

W2/D3 - Phase 1 - Push day

This is the only workout that makes me sweat hard! 😅😅😅😅

Olga

W2/D4 - Phase 1 - Quads

Love your workouts so much! You’re the best!

Jamie

W2/D5 - Phase 1 - Pull day

Shirleyou

Hard for me to do arms, I’m weak. Can’t seem to add weight well. When I go up I can’t do the exercise with proper form and the weight under isn’t enough 😫

W3/D1 - Phase 1 - Full body strength

Curtsy squats aren’t good for me so I subbed Bulgarian split squats

W3/D2 - Phase 1 - Hams, Glutes and Calves

W3/D3 - Phase 1 - Push day

Lower body is on fire!!!! Freezing outside, but my internal temperature is 1000 degrees!!!! 🥵😂

Veera

W3/D4 - Phase 1 - Quads

Arms are feeling good and strong. Grip strength is what got me this time

Yllättävää kyllä 120km pyöräilyn ohessa vaikeita ei olleet jalat vaan push day. Silloin erityisesti olkapääliikkeet piti tehdä normaalia pienemmillä painoilla. Pull jäi muhimaan odottamattomien vieraiden, väsymyksen ja lauantai aamun koronapiikin takia ja kulki sitten taas levon jälkeen kuin unelma 🤩 huomenna voikin startata 4 viikon intoa puhkuen valmiina rikkomaan ennätyksiä!

Kirsi

W3/D5 - Phase 1 - Pull day

Making it a strong one today now swim time!!

Kotisalilla vapailla painoilla 4vko progress:

Kyykky 27 -> 37 kg 
Hipthrust 55-> 67,5kg
BOR&U 9x2 -> 15kgx2 
Penkki 24,5 -> 37kg
Pystäri 19,5 -> 27kg
Bicep 15 -> 20kg
Triceps 8 -> 17kg 

Keväisen selkävaivan takia halusin aloittaa noissa kahdessa ekassa super himmaillen että tekniikka pysyy varmasti mukana! Niissä onkin sitten seuraavalla jaksolla hyvät gainssit vielä otettavissa kun esim penkin kanssa tekee varmasti tiukempaa 😅 innolla odotan uutta jaksoa ensi viikolla!

W4/D1 - Phase 1 - Full body strength

Happy morning solid workout today!!🤩🔥

Amazing workout today. Calves are burning!

W4/D2 - Phase 1 - Hams, Glutes and Calves

I so dread quad day…my goodness 🥵🥵🥵

W4/D4 - Phase 1 - Quads

Not super motivated, but we got it done. Phase 1 done!

Rocca

W4/D5 - Phase 1 - Pull day

W5/D1 - Phase 2 - Full body strength

Mira

W5/D2 - Phase 2 - Hams, Glutes and Calves

Im in love💛 Nää on parhaita treenejä ja vitsi miten hyvä olo. Oon niin koukussa😄 Mies ihmettelee kun käyn nykyään niin paljon salilla mut tää on se arvokas oma-aika mistä en enää tingi.

W5/D3 - Phase 2 - Push day

Oh My God!!!!! My gym had the heat up WAY TOO HIGH for this burner today! I’m sweating my a** off!!!!!

W5/D4 - Phase 2 - Quads

Melissa

W5/D5 - Phase 2 - Pull day

Loving the gym! Wish there was a place to log weights so I remember where I left off every week.

W6/D1 - Phase 2 - Full body strength

I workout from home. So I don't have some of the equipment used in the muscle and strength program. What I love about Ida's app and workouts - she gives you an alternative that you can perform. It's crucial!! 
Fitness is not only about lifting and sweating. It's also about knowledge! 
Knowing how to do alternative exercises, progressive overload and nutrition are very important! 
Ida is not only going to make you fit and healthy but also SMARTER! KNOWLEDGEABLE! 
Amazing amazing amazing!!!

Rinat

W6/D2 - Phase 2 - Hams, Glutes and Calves

Great workout. I hate that my left arm is so much weaker than my right! 😩 I need it to catch up ASAP

W6/D3 - Phase 2 - Push day

💪🏾💪🏾💪🏾💪🏾💪🏾💪🏾

W6/D4 - Phase 2 - Quads

Liz Bowman

W6/D5 - Phase 2 - Pull day

Definitely getting stronger, now if I could just get this layer of fat to leave and show my muscles!!!! 😂

Hyvin oli jaloissa voimatasot taas kasvaneet pienen kevyemmän jakson jälkeen (syysflunssa), käsien kanssa tiukempaa

W7/D1 - Phase 2 - Full body strength

Rutina fuerte para glúteos 😍😍😍🌻

W7/D2 - Phase 2 - Hams, Glutes and Calves

I need my left tricep to join the gains party 😣😩 It’s so damn weak!!!!

Im finishing up week 7. My strength is way up. I’m seeing a lot more definition. I’m getting a little bulky and was wondering if I should shift gears to one of your other programs to lean out faster. My arms and shoulders are like buff lol now I need to slim down

W7/D3 - Phase 2 - Push day

Babeeeeeeee!!!! Them squat jump finishers!!!! 🥵🥵🥵🥵 legs look great tho!!!

Omgoodness, those squat jumps at the end are freaking killer!!!!! OUCH!!!!

W7/D4 - Phase 2 - Quads

Great way to end the week 💪🏾💪🏾💪🏾

W7/D5 - Phase 2 - Pull day

Day 1 of week 8 for building muscle and my strength has increased significantly.

W8/D1 - Phase 2 - Full body strength

Trying to get back at it after a little sick break. Feeling weak, but getting through.

W8/D2 - Phase 2 - Hams, Glutes and Calves

W8/D3 - Phase 2 - Push day

Not gunna lie, this was a rough one the day after Christmas 😩

Piti vähän soveltaa ulkosalilla kehonpainolla, esim bulgarialaisia ja standing leg extensionia mutta hitto ku tuntu hyvältä!

W8/D4 - Phase 2 - Quads

Alko viimisiä hauiksia tehdes vähä naurattaa ku pikkusen oma tekeminen erinäköstä ku Idalla😂💛 Ei ollu niin vaivattoman näköstä ku ohjevideos ku koitin pinnistää isommilla painoilla ku viimeks loput toistot. Ei niin kaunista, mut ihan parasta huomata kehitystä viikko, viikolta🙏💪🏼 Toisis liikkeis sit taas kehitys tapahtuu sillai et oikei ihmettelee miten isommat painot tuntuuki yhtäkkiä nii kevyiltä😄

W8/D5 - Phase 2 - Pull day

Oh My Gosh! I’m am burnt out!!!! Holy hell balls!!!!! 🥵🥵🥵

W9/D1 - Phase 3 -Full Body

I feel amazing.. I feel I'm getting stronger!!

Brittney

Darlene

W9/D2 - Phase 3 - Hams, Glutes and Calves

Distracted by the game being on, but we got it done 😂

That was a hard push day loved it 💕🔥👍💪

Kelsey

Taru

W9/D3 - Phase 3 - Push Day

Uh ma’am! The superset, leg extension drop sets and squat finisher were not cool! It felt great tho! Thank ya for killing my quads!!!

I was dreading doing this workout! I’m wore out, heart rate is pounding!!!! ❤️🥵

I absolutely LOVED today's workout! Quads from week9 of Muscles and strength challenge😍😍

W9/D4 - Phase 3 - Quads

W9/D5 - Phase 3 - Pull Day

W10/D1 - Phase 3 -Full Body

W10/D2 - Phase 3 - Hams, Glutes and Calves

Freezing outside, but sweating in the gym! 😂

W10/D3 - Phase 3 - Push Day

That squat ended took my breath away 😣❤️

Mis cuadriceps a punto de explotar!! 😰😰😰 es increíble cuánto peso puedo levantar ahora 🥰

Karina

W10/D4 - Phase 3 - Quads

Deload week is all I have left!!! Went by so fast.

W4/D3 - Phase 1 - Push day

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