Name: Playbook - Ida Jemina - W4/D4 - Strong Upper Body + ABS ATTACK
Uploaded: 2024-02-13T13:19:04.186Z
Duration: 60 min
Description: W4/D4 - Strong Upper Body + ABS ATTACK

Samantha

Amber

Jamie

Exzon

Melissa Johnson

Christine

Amazzzzing but such a burning on those abs 🔥 🍫

Isa Flores

Hyvä treeni. Kiitos.🤗❤️‍🔥💦

Martina

Absolutely love it!! Ab work is the best 👍🔥

Kristie

Maris

Wawa

Tamara

Had a fun workout! Glad I'm an halfway thru this program!

Lisa

I feel like your upper bodies are so much more reasonable than the lower body. Feeling great after this workout! & I did it all without thinking I wouldn't be able to finish.

Anonymous

Heramb

Romina

Grecia Jimenez

Benaisha

Nää on kyl hyviä! Tulin vain tuossa onnellisesti raskaaksi niin joudun soveltamaan, kun esim vatsoja ei enää suositella ihan täysillä tehtäväksi ja muutenkin sarjoissa välillä ei uskalla täysiä mennä. Osaatko suositella kollegan treenejä raskauden ajaksi?

Paula

Anette

Marke

Piti taas modifioida kotiin, mutta käsipäivät onneksi jotenkin onnistuu niin kun on tanko ja kunnon käsipainot kotona.  4 viikkoa done! Tuleeko 8 viikon jälkeen joku uusi ohjelma vai mitä suosittelet kun tämän saa pakettiin?

Kirsi

Jenna

I let myself totally in your hands and kill every workout❤️

Miru

Hyvä treeni 💪 ja kiva kun samat liikkeet toistuu treeneissä niin ei aina tarvi ihmetellä painoja. Ton ekan selkäliikkeen teen aina 1 puoli kerrallaan ku tuntuu et saan paremmin tuntumaa 💪 
Oon saanu tossa penkkipunnerruksessa alun 2 x 8 kg vaihdettua nyt 2 x 12 kg 🤘

Kaisa Löfman

Love this program so much 😍🏋🏼‍♀️

Audrey

You have come far and I'm so proud of you! New workouts will pop up in this program regularly😍💪🏽 You will get new workout routine every week for the next 4 weeks🙌🏽 consistency is the key and you got this!!

Let's smash this session and keep killing it! 

Always do warm up sets before working sets.

1,5 Cable crossover pulldowns 3 x 10
Meadows row 3 x 10
Dumbbell bench press 3 x 10 
Hang, clean and press 3 x 8
Face pulls 3 x 10

Alternating set
Concentration curl with hanging arm 3 x 10
Single arm tricep extension behind the ear 3 x 10

Abs attack

-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

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

-From a standing position, lean forward holding onto a dumbbell with one hand using a pronated grip (palm facing toward you). Allow your working arm to hang perpendicular to the floor with the elbow pointing out. This will be your starting position. 
-Flex the elbow to curl the weight, keeping the upper arm and elbow stationary – only the forearm moves. 
-At the top of the movement, ensure full contraction. 
-Slowly lower the dumbbell back to the starting position.

Concentration Curl With Hanging Arm

-Brace core and begin with feet shoulder-width apart. 
-Grab a dumbbell with one hand and position it behind the opposite ear with elbow flexed to 90 degrees. 
-Contract tricep and press dumbbell upwards until arm becomes fully extended. Pause and return weight back to starting position.

Single Arm Triceps Extension Behind the Opposite Ear

Alternating Set

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

16 of each excercise
no breaks between exercises
60 rest after round
3 rounds

- Begin lying on your back with your knees bent.
- Raise your shoulders off the floor, but don't sit all the way up. Your abdominals should be flexed.
- From this position, reach toward your right knee with your left elbow. When your left hand touches your knee, bring them down as you reach toward your left knee with your right elbow.
- Continue to alternate reaches while keeping your abdominals flexed.

Bicycle Abs

-Lie on your back, and hold your hand on the ground to your sides for stability.
- Keeping your legs together, raise the legs up toward the ceiling.
-Keeping the legs together, lift your hips and lower back off the floor, making sure the legs point directly up as you lift and twist toward the left.
-Lift up and repeat on the right side.

Hip Raises With Twist

- To begin, lie down with your back pressed against the floor or on an exercise mat (optional). Contract your abs and bring your back slightly off the floor. Your arms should be on the sides and be stationary the entire time. With a slight bend at the knees, lift your legs up so that your heels are about 6 inches off the ground. This is the starting position.
- Kick both legs outwards, as if you were opening a pair of scissors. Bring your legs back to the center and cross them over each other (closing scissors).
- Perform the scissor kick in alternating fashion, keeping your abs flexed at all times.
- Repeat for the recommended amount of repetitions.

Scissors

Abs attack

W4/D4 - Strong Upper Body + ABS ATTACK

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

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🔥

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!

W4/D4 - Strong Upper Body + ABS ATTACK

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