Name: Playbook - Ida Jemina - W5/D2 Total Upper Body
Uploaded: 2022-11-13T17:38:33.634Z
Duration: 75 min
Description: W5/D2 Total Upper Body

Jennifer Valle

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

Zimms

Heidi Turunen

Uljana

W1/D1 Glutes and Legs Volume Pump

Tää oli kiva kun ei kestä niin kauaa. Hyvin lähti unihiekat silmistä. Vatsat 🔥🔥🔥🥵

Kellen Riley

Start again after long vacation of rest🥹

Nepo

W1/D2 Entire Upper Body

Magdalena

Karina

W1/D3 Heavy Glutes and Legs

W1/D4 ABS + CARDIO

W1/D5 Isolated Glutes

6/5 mutta liian pitkä 75 min ja alkulämmittely ja loppuverryttely suihkut yms niin liian kauan menee yhteensä.

W2/D1 Glutes and Legs Volume Pump

Increased in weights… couldn’t even lift 5 lbs when I first discovered you! Now I’m at 15!

W2/D2 Entire Upper Body

Mari

Wow I’ve never sweat this much in a workout! I’m feeling the burn!

W2/D3 Heavy Glutes and Legs

Maria

W2/D4 ABS + CARDIO

I thought my glutes were gonna explode in the end.

Elizabeth

W2/D5 Isolated Glutes

Pull throughs be burning by that point in the workout 🏋🏻‍♂️

Definitely feeling it ! 😵‍💫😵‍💫😵‍💫

🍑🍑🍑♥️♥️♥️♥️ love it!!!!! 🥵

Monini Huerta

W3/D1 Glutes and Legs Volume Pump

That core part at the end was so intense I know if my friend hadn't have showed up to join me I would have quit early. It's amazing what a workout partner can pull out of you.

W3/D2 Entire Upper Body

Moni

Ihan parhaita nää sun saliohjelmat 🔥🔥

Meea

W3/D3 Heavy Glutes and Legs

Addelyn Quinn

Minna

W3/D4 ABS + CARDIO

W3/D5 Isolated Glutes

W4/D1 Glutes and Legs Volume Pump

Prabekam

My abs burn so good after these ab circuits!!

W4/D2 Entire Upper Body

Love this sh**!! 🖤🖤 Thank you for giving me the confidence to keep on keeping on at the gym 🥹🥲.

Vanessa

W4/D3 Heavy Glutes and Legs

Melissa

I've definitely noticed my core getting stronger, and I wasn't even out of breath after the 30 min cardio workout. This is definitely my favorite program, but I love all of your programs!

W4/D4 ABS + CARDIO

Great! The gym closed yesterday so I could only do half, so I finished today!

Ange

W4/D5 Isolated Glutes

Okay didn't think I could go from last week to this week with the progression but here I am 😭. I was thrusting off a bench that was too high!

Literally amazing!! Feeling so good!!! 🙌🏼

ingrid

W5/D1 Intense Glute & Leg Day

Wow this new split is HARD! My legs are shaking which means it’s doing it’s job! 🔥

W5/D3 Build curves - Glutes & Legs Strength

Vicky👑✨

W5/D4 ABS + Boosting Lower Body Circuit

Seems like a more simple day... 🔥 like usual!

Aivan mahtava setti! Pakarat ihan tulessa 🔥🤩

W5/D5 Ultimate Booty Builder

W6/D1 Intense Glute & Leg Day

Good I would like to see more ab workouts though but not sure if they are necessary or not 🤔 I know when moving the upper body it adds

Megan

W6/D2 Total Upper Body

Great! Is it bad if I do the squats and glute bridges on the smith machine?

W6/D3 Build curves - Glutes & Legs Strength

Melkein tuli oksennus tämän jälkeen, tavallaan ihana tunne 😅🤣

Christian

W6/D4 ABS + Boosting Lower Body Circuit

W6/D5 Ultimate Booty Builder

Aivan kuollut, mutta teki niin hyvää! #wetlookmop

W7/D1 Intense Glute & Leg Day

it would be really useful to insert an option in the app to keep track of the weight/kg you use , to monitor your progress. 😘😘

Cioski

W7/D2 Total Upper Body

W7/D3 Build curves - Glutes & Legs Strength

💥💥💥💥💥👏🏻👏🏻👏🏻👏🏻👏🏻

W7/D4 ABS + Boosting Lower Body Circuit

It was great, definetly feel a pump! Im seeing results with the program!

Mireille

Lots of cable work. Would love to see the band alternative to those

Tamar8818

W7/D5 Ultimate Booty Builder

Ida, I move to Budapest in July. My schedule is going to change a lot and I’m worried I won’t be able to make 5 days a week. Can I still make great progress with 4 days? ( really trying to transform legs/glutes/and cut some fat)

W8/D1 Intense Glute & Leg Day

So excited for the new program you made! 💪🏼🤩

W8/D2 Total Upper Body

W8/D3 Build curves - Glutes & Legs Strength

W8/D4 ABS + Boosting Lower Body Circuit

W8/D5 Ultimate Booty Builder

Sooooo excited for this new block 😍😍!!

Lepoviikon jälkeen sujui yllättävän hyvin, otin kevyesti kun tein kotona jossa rajalliset painot mutta tästä hyvä jatkaa.

Huh, this was hard! Tosi hyvä fiilis ku sai valmiiks, ens kerralla paremmin valmistautuneena 🥳👏🏼

Ninna Päivärinta

W9/D1 Defined Glutes and Legs

Miryam Guedea

Tosi hyvä ja raskas treeni. Parilla tehokeinolla saa kyllä paljon aikaan. Haastoi tosi hyvin ja kyllä selässä tuntuu😍🔥

Tuuli

W9/D2 Sculpted Upper Body

Amazing lower body workout! Getting stronger everyday 🫶🏼💖

Kyykkäsin ekaa kertaa oman painoni 💪🏻 jee! Tuloksia!

Kirsi

W9/D3 Thick and Strong Lower Body

Koska meilläpäin ei ole portaita salilla, tein vatsatreenin lisäksi kuminauhalla pakaratreeniä kotona ☺️👍🏼 Kivan kevyt treeni, lisäsin toistoja koska tiesin, että en pysty tekemään loppuun asti tämän päivän treeniä👏🏼

Karoliina

Tevin & Allie

W9/D4 Abs + Stairmaster Circuit

Grace

Äää mikä polte! Booty Burnout todella😂😍 omg, sairaan hyvä🔥🔥

W9/D5 Glutes Targeted Workout

Huh huh. Päätin että nyt viimeiset 3 viikkoa vedän täysiä. Isoja painoja rohkeasti. Tuntui niin hyvältä!

Tää treeni on kyllä mun suosikki jalkatreeni kaikista tähän astisista jalkatreeneistä sekä Shapedin että tän ohjelman puitteissa 💪🏻🔥

W10/D1 Defined Glutes and Legs

W10/D2 Sculpted Upper Body

Amazing so happy to be back on track 🫶🏼✨

Huh huh, olipa hyvä setti! Kyykky vielä kammoksuttaa mutta pienin askelin etenen.

W10/D3 Thick and Strong Lower Body

Aaah, the burning feeling 🤩🔥🔥🔥🆘

Marina

W10/D4 Abs + Stairmaster Circuit

W10/D5 Glutes Targeted Workout

W11/D1 Defined Glutes and Legs

Aamulla klo 6.30 salilla. Olipahan taas herätys. Mutta ihanan tehokas. Ei oo kädet enää pulkannarut!

Näin pitkälle pääsin ennen kuntosalien täyssulkua. Viimeiset 1,5 viikkoa pitää sitten olla luova.

Ilman tätä appia en varmaan ikinä lähtis salille! Tää on tosi selkeä eikä turhaa kikkailua 💪 ja aina tuntuu siltä et nyt on tehty 😅😅

Tuli mieleen et onko mitään mahdollista laittaa aina jokasen liikkeen kuvaukseen et mihin lihakseen se liike ensisijaisesti tehoaa? Tietäis missä sit pitää tuntua ja oppisi ☺️ tuli vaan mieleen, aivan huippu appi jokatapauksessa!!! 🥰

Tiia

W11/D2 Sculpted Upper Body

W11/D3 Thick and Strong Lower Body

W11/D4 Abs + Stairmaster Circuit - level up

Omg, olin aivan kuollut. Laitoin niin isot painot että hyvä että jaksoin tehdä, pitää vaan luottaa ja uskaltaa. Ihanaa!

W11/D5 Glutes Targeted Workout

Huh huh. Toi sumo mave on raskas. Mutta selvisin!

Tää on kyl iha lemppari treeni 😍🔥

W12/D1 Defined Glutes and Legs

Olipas rankkaa. Edellisen viikon painot liian kevyitä mutta seuraavat sitten taas liian painavia tuohon toistomäärään nähden.

W12/D2 Sculpted Upper Body

W12/D3 Thick and Strong Lower Body

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

Such a great program!! You are the best, I can't wait to start other of your programs in the app. 
Thanks for everything my dear, your are such an inspiration 😍

Alejandra

Thank you for being my number 1 motivation the past 12 weeks!!! I LOVED the progress I made from your booty building gym program 😍🔥 definitely made some real results! Can't wait to tackle the next program 💪

W5/D2 Total Upper Body

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