Name: Playbook - Ida Jemina - W5/D2 Full Upper Body
Uploaded: 2024-02-13T13:19:03.422Z
Duration: 55 min
Description: W5/D2 Full Upper Body

Wendy

Myriam

Tiffany

Laura Järvi

Olga

Huh, vika vatsalihasliike oli kova!👌🏼

Mira

Arm & Abs day is like a reward for 3 legs & booty in a row!!  Loved it!!  Let’s go week 5!!! 💪🏻💜🔥🔥

Thank you for changing my whole attitude towards upper body workouts😍😍 I love them so much!!

Laura

Emmelie

This workout works the whole upper body so nicely! 👌Today we will push our shoulders to the failure with Partial Lateral Raise Finisher. It's such a great and simple exercise to make our shoulders BURN! We will finish this workout with abs circuit!

Let's make things happen!😍👊

#trainwithida

- Grab the rope with an underhand grip
- Pull down towards the shoulders
- Engage your lats as you pull
- Extend your arms to return the rope to starting position

Rope lat pulldown

- Hinge at the hips keeping a neutral spine
- Pull the weights up towards your sides
- Engage your back as you pull up
- Lower the weights with control

Bent-over row

Superset: Perform exercises back to back without a break in between. Take a break after you have done both exercises.

- Begin by lying back on an incline bench with dumbbells above your chest
- Lower the dumbbells to chest level 
- Press the dumbbells back up engaging your chest

Dumbbell incline bench press

- Begin on an incline bench with arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Dumbbell incline flies

Superset: Incline bench press + Flies

Giant set: Perform exercises back to back without a break in between. Take a break after you have done all exercises.

Lateral and Front Raise

You know this one! Let's work those rear dealts!

- Grab two dumbbells and stand with your feet shoulder-width apart with a slight bend in your knees. While maintaining a neutral spine, hinge your hips back.
- While maintaining your alignment and a slight bend in your elbows, squeeze your posterior deltoids to initiate the upward movement.
- As you lift the dumbbells through the range of motion, your shoulder blades should retract.
- Slowly lower your arms until the dumbbells are back in the starting position. As you lower the dumbbells, your shoulder blades should protract.

Rear Delt Row

Don't let the weights down! Do this until you fail to do another repetition! LET'S GO!

Partial Lateral Raise finisher

Shoulder Giant Set

If you don't have a bar, you can use dumbbells instead!

Curl Bar Biceps

If you don't have a bar, you can use dumbbells instead and lie on the floor.

- Lying back with your arms extended above your shoulders
- Bend at the elbow lowering the curl bar toward the top of your head
- Extend your arms back up to starting position

Curl bar skull crushers

Do the exercises back to back without a break in between the sets! Take a break after finishing all the exercises!

Keep your upper back up off the floor all the time.

Knee to Elbow Crunch

Controlled movement. No rush. You got this!

Plank Crossbody Crunches

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

Lying leg raises

Abs Circuit

W5/D2 Full Upper Body

Karla

It was tough and yet manageable for someone trying to get back in a routine

LisaKaempfe

ReisC

W1/D1 BOOTY builder

Michelle

Elaine

W1/D2 Upper Body Sculpt

Still sore from day one but this was really great to wake up to!

Anni

W1/D3 Thicc lower bod

Ninni

W1/D4 Total Body GAINS

W1/D5 Extra Gains - Abs and Flexibility

Dayanna

Hyvä startti taas viikkoon🔥🍑💪🏼

W2/D1 Bootylicious

Deadria

Iluna

W2/D2 All things upper body

Tänään ei oikein lähtenyt, mutta taistelin loppuun🔥🍑💪🏼

W2/D3 Legs for DAYS

W2/D4 Total Body Time

Pat Hunter

W2/D5 Extra Gains - Shoulders and Arms

No oli todellakin next level jalkatreeni🔥💪🏼🍑

W3/D1 Power Booty

Lindsay

W3/D2 Fit Upper Body

Eihän tätä voinu ku rakastaa!😍🔥👊🏼🍑

W3/D3 Killer Leg Workout

Terri

Bree

W3/D4 Full Body Strength

Tää oli ihan hullu setti🤭🔥🍑💪🏼

By far the hardest glutes workout since I’ve started your program!!!! 🍑🔥🔥🔥🔥🔥😰😰😰

Tamara

W3/D5 Extra Gains - Glutes!

Amanda

W4/D1 Get Peachy

Kiki

Omg just killed my entire upper body💪🏻

W4/D2 Upper Body Burn

Ellie

Holy crap 😰😰😰😰😭😭😭🥵🥵🥵🥵🥵

W4/D3 Never Skip Leg day

Valentyna

W4/D4 Total Body on Fire

Lidia

W4/D5 Extra Gains - Plyo Power!

W5/D1 Killer Booty Lift🍑

The squat finisher gave me life!!!!🔥🔥🔥🔥🤔🤔

Jacquelyn

W5/D3 Legs of Steel

Every move made me feel powerful and pushed me to my limits! 🔥

Sanna Arpiainen

W5/D4 Total Body Tone Up

Such a great way to wrap up my week! That stretching felt so good!

Abs on fire! Loved the stretching session! 😍

W5/D5 Extra Gains - CORE and STRETCHING🙏

I was able to up my weights and the resistance band strengths. The gains are feeling amazing!

Holy 🍑🔥🔥🔥🔥!!  💗 let’s GET IN week 6!!

W6/D1 Glute Gains

💪🏻🔥 yläkroppa tulessa. Mahtava treeni

W6/D2 Ultimate Upper Body

W6/D3 Lower Body Builder

Karina

That total boy finisher was 🔥🔥🔥🔥🔥🔥

W6/D4 Spicy Total Body Workout

That last set killed my 🍑🍑🍑!!! Another challenge successfully completed!!!! Thank you Ida for amazing workouts!!!! On to the next one!!!

I can’t believe how far I have come! I’ve been able to increase my weights through this process and my resistance bands. People are even noticing the changes! I’m in love with this program, thank you!

W5/D2 Full Upper Body

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