Name: Playbook - Ida Jemina - W5/D2 Total Upper Body
Uploaded: 2022-08-08T08:59:12.348Z
Duration: 75 min
Description: W5/D2 Total Upper Body

rosa

Lau Sanber

Wow this made me sore! Loving the new split so far!!

Benaisha

Jonna

Kesäkunnossa tätä menoa jo ennen kesää 😍🙏😅 Hyvät on treenit! ✨

Piia

Olkapääliikkeet mielettömiä! Ehkä eka liike voisi olla viimeinen, koska poltteli toden teolla 😅

First time doing this Total Upper Body Workout! Get ready to do some amazing exercises for your back.. these really hit the spot!! We also work our whole shoulders, chest, arms and abs. Pick weights that are challenging enough and let's get to work!

Always do warm-up sets before working sets.

1. Rope Lat Pulldown 3 x 8
2. Standing Cable Row  3 x 8
3. Cable Lat Pullover 3 x 12
4. Overhead Press with Alternating Arms 3 x 16
5. Superset: Lateral raises + Partial Repetition Lateral Raise 3 x 10
6. Supported Rear Delt Raises 3 x 10
7. Dumbbell Bench Press 4 x 10
8. Alternating Set: Lying triceps extensions and Dumbbell Curl 3 x 10
9. Abs Superset: Straight Scissors + Full Body Crunch 3 x 30s

-In a high cable set grab a rope with your arms extended.
- Pull the rope down towards your sides while opening the chest and bringing the shoulder blades together
- Squeeze your back muscles after which return the handle back up with a controlled motion

Rope Lat Pulldown

- In a low cable setup and grab a handle with both hands
- Keep your spine neutral throughout the exercise and pull the handle by engaging your back muscles
- Bring your shoulder blades together and squeeze
- Bring the weight back down with a controlled motion

Standing Cable Row

-In a high cable set grab a rope with your arms extended.
- Pull the rope down in an arc motion towards your sides
- Squeeze your back muscles after which return the handle back up with a controlled motion

Cable Lat Pullover

Total of 16 reps = 8 reps per side.

-Sit on a bench with your feet pointed straight ahead and your feet placed flat on the floor.  
-Hold dumbbells, one in each hand, at shoulder level with your palms facing out.  With your arms positioned slightly in front of your ears press Both dumbbells over your head, fully extending your arms.
-  Hold the top position and then return a single  dumbbell back to the starting position.  Repeat the exercise with the opposite arm.

Overhead Press with Alternating Arms

Perform exercises A and B back to back without taking a break in between. Take a break after you have done both exercises.

- Raise both dumbbells with a slight bend at the elbow
- Bring them down and back up
- Keep your chest high

Lateral raises

- Raise both dumbbells with a slight bend at the elbow
- Bring them down halfway and back up again
- Don't let the weights all the way down during the set
- Keep your chest high

Partial Repetition Lateral Raise

Lateral Raise Superset

- Lay down on your stomach facing an incline bench as support while holding dumbbells in each hand
- Raise both dumbbells with a slight bend at the elbow by engaging your rear delts
- Bring them down with a controlled motion

Supported Rear Delt Raises

- 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 use your chest to push the dumbbells up. Lock your arms at the top of the lift and squeeze your chest, hold for a second and then begin coming down slowly and then up again.

Dumbbell Bench Press

Perform exercises A and B back to back with just a short break in between.

-Lying on a bench with dumbbells
-Extend your arms and hold the weights directly in front of your chest in a neutral grip (palms facing each other). This is your starting position. 
- While keeping your shoulders as still as possible, bend your elbows to lower the weights towards the sides of your head.
-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.

Lying triceps extensions DB

- To begin, stand straight with a dumbbell in each hand 
- Your arms should be fully extended while your feet are shoulder width apart from each other
- While holding the upper arms stationary, curl the weights while contracting the biceps as you breathe out
- Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the muscle.
- Slowly begin to bring the dumbbells back to starting position as your breathe in.
- Repeat for the recommended amount of repetitions."

Dumbbell Curl

Lying triceps extensions and Dumbbell Curl Alternating Set

Perform exercises A and B back to back without a break. Take a short break in between rounds.

Straight Scissors 30 sec
Full Body Crunch 30 sec
Break 30 sec
x 3 rounds

- Lie down by leaning to your elbows
- With the legs extended throughout the exercise lift them up and down alternately

Straight Scissors

-First lay down on your back with your legs straight and your arms outstretched behind your head on a mat
-Bent the knees and toes off the mat. Simultaneously exhale, as you contract your midsection and bring your chest to your thighs. Round your spine and roll back a little.
-Hug your knees, focus on pulling yourself together. Only your butt should remain on the floor. 
T-hen, inhale, as you return to the floor under control. Torso and legs should return simultaneously but don’t let your heels touch the floor.

Full Body Crunch

Abs Superset

W5/D2 Total Upper Body

W1/D1 Glutes and Legs Volume Pump

W1/D2 Entire Upper Body

W1/D3 Heavy Glutes and Legs

W1/D4 ABS + CARDIO

W1/D5 Isolated Glutes

W2/D1 Glutes and Legs Volume Pump

W2/D2 Entire Upper Body

W2/D3 Heavy Glutes and Legs

W2/D4 ABS + CARDIO

W2/D5 Isolated Glutes

W3/D1 Glutes and Legs Volume Pump

W3/D2 Entire Upper Body

W3/D3 Heavy Glutes and Legs

W3/D4 ABS + CARDIO

W3/D5 Isolated Glutes

W4/D1 Glutes and Legs Volume Pump

W4/D2 Entire Upper Body

W4/D3 Heavy Glutes and Legs

W4/D4 ABS + CARDIO

W4/D5 Isolated Glutes

W5/D1 Intense Glute & Leg Day

W5/D3 Build curves - Glutes & Legs Strength

W5/D4 ABS + Boosting Lower Body Circuit

W5/D5 Ultimate Booty Builder

W6/D1 Intense Glute & Leg Day

W6/D2 Total Upper Body

W6/D3 Build curves - Glutes & Legs Strength

W6/D4 ABS + Boosting Lower Body Circuit

W6/D5 Ultimate Booty Builder

W7/D1 Intense Glute & Leg Day

W7/D2 Total Upper Body

W7/D3 Build curves - Glutes & Legs Strength

W7/D4 ABS + Boosting Lower Body Circuit

W7/D5 Ultimate Booty Builder

W8/D1 Intense Glute & Leg Day

W8/D2 Total Upper Body

W8/D3 Build curves - Glutes & Legs Strength

W8/D4 ABS + Boosting Lower Body Circuit

W8/D5 Ultimate Booty Builder

W9/D1 Defined Glutes and Legs

W9/D2 Sculpted Upper Body

W9/D3 Thick and Strong Lower Body

W9/D4 Abs + Stairmaster Circuit

W9/D5 Glutes Targeted Workout

W10/D1 Defined Glutes and Legs

W10/D2 Sculpted Upper Body

W10/D3 Thick and Strong Lower Body

W10/D4 Abs + Stairmaster Circuit

W10/D5 Glutes Targeted Workout

W11/D1 Defined Glutes and Legs

W11/D2 Sculpted Upper Body

W11/D3 Thick and Strong Lower Body

W11/D4 Abs + Stairmaster Circuit - level up

W11/D5 Glutes Targeted Workout

W12/D1 Defined Glutes and Legs

W12/D2 Sculpted Upper Body

W12/D3 Thick and Strong Lower Body

W12/D4 Abs + Stairmaster Circuit - level up!!

W12/D5 Glutes Targeted Workout

W5/D2 Total Upper Body

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