Name: Playbook - Ida Jemina - W6/D3 - Phase 2 - Push day
Uploaded: 2024-02-13T13:19:03.803Z
Duration: 60 min
Description: W6/D3 - Phase 2 - Push day

Tamara

Great workout. I hate that my left arm is so much weaker than my right! 😩 I need it to catch up ASAP

Melissa Johnson

Exzon

How did your last push day go?😍 It's time to hit this session again, increase your weighst a bit and do more reps in the ab circuit!🙌

As you know, we will train the upper body muscles that perform pushing movement and we will utilize vertical and horizontal work to really get everything out of this workout! This is our time! Let's enjoy it!

Tag me on IG @idajemina and use #trainwithida so I will support you🙌

If you managed to do all the reps and sets in an exercise last week, you can go one level heavier in weights on that exercise! Small increases of weight throughout the weeks is what gives us those results!☝️

Before each exercise start with warming up. Do at least 3 warm up sets per exercise prior to working sets. Perform the warm ups with light weight and add more weight  to each warm up set.

Remember to perform all repetitions with both arms!

- Lie down on a flat bench with a dumbbell in each hand
- Push the dumbbells up towards the ceiling by engaging your chest and triceps muscles
- No need to lock the elbows on top
- While holding one dumbbell up, bring the other down with a controlled motion
- Push the dumbbell up again while still holding one dumbbell up
- Repeat with the other side

Target: Chest

Alternating Arm Bench Press

- In a crosscable setup grab a handle from each side 
- Press your hands together with and arc like motion by engaging your chest muscles
- Keep your shoulders back and chest high throughout the exercise
- Let the handles back up with a controlled motion until you feel a light stretch in your chest muscles
- Repeat

Target: Chest

Cable Fly

- Seated or alternately standing up hold dumbbells in each hand on shoulder level with palms towards your face
- Press the weights up towards the ceiling and rotate your palms away from you while you extend your arms
- Bring the weights back down and rotate your palms towards your face again

Target: Shoulders

Arnold Press

Remember to perform all sets and reps with both sides! 

Alternatively you can perform Leaning Single Arm Shoulder Press with a dumbbell.

-Stand in a stagger stance for stability
-Keeping your upper back, glutes, and the back of your head straight, reach your arm to full extension overhead
-Return hand to shoulder
-Repeat for desired rep count

Target: Shoulders

Landmine Shoulder Press

-Lying on a flat bench with dumbbells
-Extend your arms and hold the weights directly in front of your chest in an 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.

Target: Triceps

Lying Tricep Extension with Dumbbells

- Grasp a dumbbell with both hands and hold it overhead at arm's length. The resistance should be resting in the palms of your hands with your thumbs around it. The palm of the hand should be facing inward. This will be your starting position 
- Keeping your upper arms close to your head (elbows in) and perpendicular to the floor, lower the resistance in a semi-circular motion behind your head until your forearms touch your biceps. Tip: The upper arms should remain stationary and only the forearms should move.
- Go back to the starting position by using the triceps to raise the dumbbell.
- Repeat

Target: Triceps

Triceps Extension with Dumbbell

Abs Circuit! Three exercises, three rounds, let's go!

Each single leg V-up counts as a rep.

- Lie on your back with your legs and arms fully extended while holding a weight in your hands
- Lift one leg up towards the ceiling while lifting your upper back off the floor  as well as both arms simultaneously towards your shin
- Bring your arms and leg back down and repeat with the other leg

Target: Abs

Alternating Single leg v-ups

Each twist counts as a rep!

- Sit down with a slight backward lean with knees bent and heels on the floor
- Hold a weight in your hands and twist your upper body from side to side while bringing the weight near the floor as you move from one side to the other

Target: Abs and obliques

Seated twist

Each sit up counts as a rep.

- 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

Target: Abs and obliques

W6/D3 - Phase 2 - Push day

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