Name: Playbook - Ida Jemina - W4/D4 Nothing But Upper BOD!
Uploaded: 2024-02-13T13:19:03.958Z
Duration: 50 min
Description: W4/D4 Nothing But Upper BOD!

Wendy

Huh mikä yläkroppa treeni! 🔥Kädet ihan tärinöissä😂😅💪🏼

Ninni

Corinne

Rachel

Rashida

Short but very effective! Shoulders are exhausted! Love it🔥🔥🔥🔥🔥

Tamara

The best home workout for upper body 💪🏻

Milja Heikkinen

Great upper body workout! This program is amazing! Definitely seeing the results after 4 weeks!

Jillian Whitton

Amazing! Loved this one! 💪🏽💪🏽

Amanda

Olkapää liikkeet oli kyl pahat, mut tekee hyvää 💪🏻

Mirja

Titta Pellikka

I did a express arms😁..better then no arms💪

Sjofn Maria

Starting to love upper body, I’ve never being able to do a push up not even on my knees. I always do them on the wall. I hope someday to reach the goal of doing a proper normal push up.

Ruby

I'm out of words!🔥 Effective and I love it!🤩

Sanna Luhtala

Such a burning 🥵 my gad my arms are shaking like jelly lol but I feel them more strong! But those push-up pfff take me some time to finish them but I got this 💪🏻 🔥

Isa Flores

Rinat

Ai että, sain salilla tehtyä tän treenin ja kunnon painoilla. Nyt tärisee kädet niin et on vaikee kirjottaa 😄🔥

Kaisa

Mu triceps are dead after the narrow pushups. 😆

Terhi

Jenna

My arms are dying🤣 In a good way of course!!! Awesome upper body workout😍

Laura

This was a great exercise!! I’m gonna feel it tomorrow!🔥🦾

Madeleine

Anni

Such good pump in my arms! Bring it on!! 😜💪🏻🔥

Emmelie

Started out with 25lbs...ended with 5lbs 🤣 my arms are toast!

Elizabeth

Shoulder veins popping out today. 💪🏽💪🏽

Briana

Janita

burning 🥵 great feeling 👏🏻👏🏻👏🏻

Maja

Whuuuhhhh.... 🔥🔥💦💯 Burning. Thanks again! 🤗💖

Martina

Time to get those gun show muscles pumped up!🤩💪 Shoulders BANG💥 back BANG💥 arms BANG💥  the whole upper body BANG!💥💥

Today we have an amazing selection of awesome exercises to effectively work the whole upper body. You can pick as big weights as you can safely perform the prescribed sets and reps because this is PURE muscle work! Yesss let's get it - you got this!!

Equipment: Dumbbells

- With a wide stance and knees pointing slightly outwards grab the dumbbells with a narrow enough underhand grip to allow your arms to go between your legs
- Keep your back in a neutral position
- Pull the dumbbells up keeping your elbows close to your body
- Engage your back as you come up

Sumo Bent Over Row

Remember to perform both sides!

- In a kneeling position take support with your hand from your leg and hold a dumbbell in the other hand
- Pull the dumbbell up towards your obliques by squeezing the back muscles
- Lower the weight back down
- Repeat

Kneeling Supported Single Arm Row

Aim for 10 reps per set or less/more according to your own strength.

- Lie on the floor face down and body straight with your toes or knees on the floor and keep your thumbs inside your shoulder blades. Make sure you are holding your torso up.
- Lower yourself until your chest almost touches the floor.
- Using your pectoral and triceps muscles, press your upper body back up to the starting position and squeeze your chest.

Narrow Push Up

One rep = one chest press and a crunch

- Lie down on the floor holding dumbbells and press them above you.
- Lower the dumbbells toward your chest.
- Return to the starting position.
- Perform an ab crunch while keeping your arms straight.
- Repeat

Chest Press with Crunch

1 repetition is done when you return the weights to the starting position

- Starting position = stand with dumbbells in hands at hip level
- Perform a clean to lift the weights to shoulder level by rotating your hands simultaneously
- Press both weights up
- Bring one weight back down to shoulder level while holding the other up
- Press the weight back up
- Repeat with the other side
- Bring the weights back down to the starting position

Hang, Clean and Press to Alternating Press

1 repetition is done whenever you lift your arms upwards

- Perform a lateral raise and front raise in an alternating manner

Lateral to Front Raise

This is such a great exercise since the muscles are under constant tension throughout the whole set!

- Perform a rear delt row
- With a controlled motion bring the weights halfway back
- Pull the weights back up
- Repeat by not allowing the weights to come all the way down until the set is complete

Partial Rear Delt Row

Alternating set: Perform A and B as alternating sets with a short rest in between. Rest between rounds.

- Curl the weights up while maintaining a hammer grip throughout the motion.
- When your elbows are at a 90 degree angle, rotate the dumbbells outwards.
- Bring the weights back down with a controlled motion.

A. Bicep Curl with Rotation

- Grasp a dumbbell with both hands and hold it overhead at arm's length. The resistance should be resting in the palms of your hands with your thumbs around it. The palm of the hand should be facing inward. This will be your starting position.
- 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.

B. Dumbbell Triceps Extension

Biceps and Triceps Alternating Set

W4/D4 Nothing But Upper BOD!

Really got my heart rate up while incorporating weights

Emilce

W1/D1 Low Impact Total Shred

Kiki

Great workout! Definitely felt the burn! I can’t wait for more workouts and to see the results!!

W1/D2 Volume Legs Challenge

Second time doing this whole program all over again!

Jessica Wong

Olga

Amazing !!!! Didn’t think I could do it but I did

W1/D3 Full Body Fat Burn HIIT

My abs felt like they were on fire. Great way to get going for the day!

W1/D4 Six Pack Abs + Upper Body Sculpt

W1/D5 Booty Popping Band Workout🍑

This workout is amazing! It will make you work hard and sweat!🔥💪

Nikola

W2/D1 SWEATY TABATA!

The upper body workout was amazing. My whole upper body was worked. Love 4 rounds. Gives a great pump and allows you to increase your weight each round.

W2/D2 Upper Body Circuit + 5 minute HIIT

This is my favorite workout for glutes and legs!! Thanks Ida for coming up with amazing workouts! I have loved this workout program!!!❤️❤️

W2/D3 Legs and Glutes Strength + Burner Workout

One of my favorite workouts in this challenge!

Joanna

A quick intense work out for the whole body

W2/D4 Muscle Endurance Pyramid Workout💪🏼

W2/D5 ABS and CARDIO 🔥

Total total!  Love this one!🔥😅💪🙌

Pat Hunter

Love a total body workout.  Got my heart rate up while building muscle

W3/D1 Total Shred Level Up!🔥

I think this was the toughest yet lol 😘

Kendall

I'm still giving you 5 stars,  but this AMRAP wasn't the greatest. You have to go from standing to laying down and putting on the band , which consumes too much time and therefore it's not the true 5 minutes. I modified to make it 6 minutes to accommodate the lost time. Hope that helps 💕💕💕

W3/D2 Glutes & Legs AMRAP + Stretching

Malene Dreyer

W3/D3 Beautiful Shoulders & Arms + 10 minute burner boost

ai vitsi rakastan tätä treeniä !! Niin tehokas 🥵💪🤩

W3/D4 Booty Band Cardio🍑🔥

Johanna

Apua mikä treeni, ihan mehut pois🔥💪🏼

W3/D5 Full Body STRENGTH

Ihan huippu treeni taas kerran! 💯 Vatsalihakset on tulessa 🔥

W4/D1 Ladder HIIT and Abs Attack

W4/D2 Killer Leg Day

Girl, every single time I think I found another favorite work out. Here comes another one!

Luisa

W4/D3 Pyramid Tone Up!

I think that may be the first cardio exercise i enjoyed as much as swam in my sweat haha

W4/D5 Cardio Sculpt 🥵👌🏼

W4/D6 WAKE UP GLUTES!🍑

W5/D1 Hamstrings, Glutes & Calves

W5/D2 Push Day💪 + HIIT

Those last two sets in this BURN so good lol

W5/D3 BOOTY BURN TABATA🍑🔥

Calorie burning! as always, love the cardio finisher!

W5/D4 Pull Day  + Metabolic Circuit

Idk if its the heat wave we are experiencing or the burn in my legs but 🔥🔥

W5/D5 QUADS OF STEEL

Corrí súper rico y luego buenos estiramientos

Superlore

I did the run and it was great workout... love the mix it keeps this program interesting and fun

W5/D6 5K Cardio (or Cardio at Home) + Stretching

My favorite. I've repeated it like 5 times already lol

W6/D1 HIIT OF CHAMPIONS + ABS ATTACK

W6/D2 TOTAL LEGS

I can see some definition on my arms after following this program!

I am sweating, great workout... spaghetti arms, and abs are on fire also

W6/D3 Fully Toned Upper Body💪

Tää oli ihan mieletön treeni, rakkautta ja poltetta kintuille😍🍑🔥💪🏼

W6/D4 TOTAL GLUTES‼️🍑

Another workout plan done!! Your workouts are so fun to do, I have never been able to finish any workout plans on this app but this is the second one I have completed with u🔥🔥🩷

Wow, that was harder than it seemed but I made it!! 🎉🎉

W4/D4 Nothing But Upper BOD!

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