Name: Playbook - Ida Jemina - W5/D4 - Strong Upper Body + ABS ATTACK
Uploaded: 2024-02-13T13:19:04.211Z
Duration: 45 min
Description: W5/D4 - Strong Upper Body + ABS ATTACK

Jamie

Tracy

Melissa Johnson

Christine

Super treeni, kun haluaa väsyttää yläkroppaa.❤️‍🔥❤️‍🔥😍Thanks Ida!

Martina

Amazing but such a burning 🥵 feeling after the last rep 🔥

Isa Flores

Wawa

Kristie

Heidi Rainesto

I’m back abs it feels so good! I love your program.

Anonymous

Romina

Katie

Grecia Jimenez

Benaisha

Minusta tämä treeni ei mahdu 45 minuuttiin :) meni tunti vaikken tee lämmittelysarjoja. treeni kiva, vatsajutusta miinus.

Anna

Salwa

Kunnon polte tuli vatsalihaksiin tossa lopun abs attackissa! Ja yläkropassa tuntuu kans!💪

Jenna

Merlin

Miru

No words needed, just an awesome workout 🤩

Olga

Audrey

Daniella

Full upper body workout! At the end of the gym workout I have an abs attack for you to really target that six pack! Let's do this!

Always do warm up sets before working sets.

Alternating set  1
Supported Single Arm Bent Over Row 3 x 10
Cable Underhand Pulldown 3 x 10

Incline Bench Press with Dumbbells 3 x 10
Hang Clean and Press 3 x 10
1,5 Rep Lateral Raises 3 x 10
1,5 Rear delt row 3 x 10
Crosscable Curls 3 x 10
Cable Tricep Extension 3 x 10

Ab attack circuit

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

- Take support with your one hand and knee from a bench 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
- After finishing the set perform a set to the other side

Supported Single Arm Bent Over Row

-Position yourself standing in front of a  cable machine with a lat pulldown bar positioned at the high setting. Grab the bar with a close grip, your palms facing your body and your arms fully extended. Bent at the waist.
-Without moving your torso, pull the bar down until it touches your chest. 
-Pause, then slowly return bar to the starting position.

Cable Underhand Pulldown

Alternating set 1

"- To move into the starting position, place the pulleys at the low position, select the resistance to be used and grasp a handle in each hand.
- Step forward, gaining tension in the pulleys. Your palms should be facing forward, hands below the waist, and your arms straight. This will be your starting position.
- With a slight bend in your arms, draw your hands upward and toward the midline of your body. Your hands should come together in front of your chest, palms facing up.
- Return your arms back to the starting position after a brief pause."

Incline Bench Press with Dumbbells

- Assume a shoulder-width stance, with knees inside the arms. Now while keeping the back flat, bend at the knees and hips so that you can grab the bar with the arms fully extended and a pronated grip that is slightly wider than shoulder width. Point the elbows out to sides. The bar should be close to the shins. Position the shoulders over or slightly ahead of the bar. Establish a flat back posture. This will be your starting position.
- Begin to pull the bar by extending the knees. Move your hips forward and raise the shoulders at the same rate while keeping the angle of the back constant; continue to lift the bar straight up while keeping it close to your body.
- As the bar passes the knee, extend at the ankles, knees, and hips forcefully, similar to a jumping motion. As you do so, continue to guide the bar with your hands, shrugging your shoulders and using the momentum from your movement to pull the bar as high as possible. The bar should travel close to your body, and you should k

Hang Clean and Press

- Raise both dumbbells with a slight bend at the elbow
- Bring the weights halfway down and then back up again
- Bring the weights all the way down. This is one complete repetition.
- Keep your chest high throughout the exercise

1,5 Rep Lateral Raises

- With a neutral spine and slightly bent knees lean forward with the weights on your hands
- Row both dumbbells up  with bending the elbows out
- Bring the weights halfway down and then back up again
- Bring the weights all the way down. This is one complete repetition.

1,5 Rep Rear Delt Row

- Grab a handle from each side of the crosscable machine
- With your palms facing up begin curling the handles towards your ears by engaging your biceps
- Try to stay stationary except for your forearms which should travel towards and away from your head throughout the exercise

Crosscable Curls

- Grab a rope or a V-handle and face away from the cable machine
- Lean forward with one foot in the front and the other in the back
- While keeping your upper arm stationary throughout the exercise extend your arms by engaging your triceps
- The rope or handle should travel over your head
- Return to the starting position with a controlled motion

Cable Tricep Extension

Nothing but abs! Let's get rock-hard abs with these fire abs exercises and finish today's session with that fantastic ab burn!

16 reps
no rest between exercises
60 seconds rest after each round

- Lie on your back with a weight in your hands
- Extend your arms and legs up towards the ceiling
- Reach for your feet with your hands by lifting your upper back by engaging your abs
- Return to the starting position with a controlled motion

Toe Touchers with Weight

- Lie on your back and lift your legs up towards the ceiling
- Hold your legs extended towards the ceiling and raise your hip off the floor by engaging your abs
- Bring your hips back down and return to the starting position

Leg Raise with Hip Up

- 16 reps total (8 per side)
- Lie on your back with your knees bent and hand behind your ears
- Raise your upper body up while reaching for your knee with the opposite elbow
- Return back down and repeat to the other side

Knee to Elbow Sit Up

- Lie down on your back by leaning to your elbows
- Keep your legs extended and lift them alternately up and down
- Keep your core tight throughout the exercise

Straight Scissors

ABS ATTACK circuit

W5/D4 - Strong Upper Body + ABS ATTACK

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

Tamara

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 🙏🏻

Samantha

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!

W5/D4 - Strong Upper Body + ABS ATTACK

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