Name: Playbook - Ida Jemina - W6/D4 - SHAPED Upper Body + ABS ATTACK
Uploaded: 2024-02-13T13:19:04.250Z
Duration: 60 min
Description: W6/D4 - SHAPED Upper Body + ABS ATTACK

Jamie

❤️‍🔥 abs are on fire. Upper body felt good to do but I needed to find some other options for movements because of rush in the gym.😄💖💦

Martina

Such a burn on those abs 🍫 I can feel them burning 🥵 🔥 but amazing feeling now ! It wasn’t easy but I got this 💪🏻

Isa Flores

Jenna

Romina

Salwa

Oli tosi mahtava treeni, ihana päästä tekemään juttuja igan uudella tavalla 😍 W delta row ehdoton uus suosikki

Tuuli

Audrey

Daniella

Yesss I'm so proud of you!😍💪🏽 It's the last heavy workout of this week so let's enjoy it - this is a good one! 

You will soon get new workout routines for next week as well🙌🏽 Remember, consistency is the secret to REAL RESULTS and you got this!!  

Let's smash this session and keep killing it! 

Always do warm up sets before working sets.

Reverse T-Rows 3 x 10
Meadows Stretchers 4 x 8
Kneeling T-Bar Press 4 x 8 
Shrug to Upright Row 3 x 8
W Rear Delt Raise 3 x 10

Alternating set
Incline Bench Curl 3 x 10
Seated Tricep Kickback 3 x 10

Abs attack 3 Rounds

Reach Through Crunch + Hip up
Crunch + Side Bend
Marching Planks
Bicycle Abs

- With the barbell in a landmine position grab one end of the barbell with both your hands
- With a neutral spine and tight core lean forward and keep and open stance with your feet bending from the knees
- Pull the barbell up towards your torso engaging your upper back muscles

Reverse T-Rows

-Using a close grip handle on a lat pulldown station. Hold the handles in your hand and place a leg on the bench in front of you for stability.
-With body at full extension lean back from the waist until your upper body is straight up an down while at the same time pulling the handles towards your chest in a rowing movement. 
-Return in opposite motion until your body is leaning forward slightly and your body and arms are at full extension. 
-Repeat

Meadows Stretchers

- Chest working! 
- Kneel down facing the landmine positioned barbell
- Grab one end of the barbell with both of your hands and bring the bar up resting on your upper chest
- With the chest held high push the weight up until arms are almost fully extended diagonally up
- Bring the weight back down with controlled motion

Kneeling T-Bar Press

- 1 complete repetition = 1 repetition shrug + 1 repetition upright row 
- With dumbbells in each hand stand with with a shoulder wide stance
- While arms remaining extended downwards shrug your shoulders up and bring your shoulder blades together
- Bring your shoulders back down
- Use your side shoulders to lift the dumbbells up. The dumbbells should be close to the body as you move it up and the elbows should drive the motion. Continue to lift them until they nearly touch your chin. Tip: Your elbows should drive the motion. As you lift the dumbbells, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.
- Lower the dumbbells back down slowly to the starting position.

Shrug to Upright Row

- In this exercise use moderate resistance to be able to perform the motion by engaging your rear delts
- With the weights in hands hinge at the hips leaning forward 
- Keep your back in a neutral position
- Pull the dumbbells up by simultaneously bending the elbows and turning the arms to the sides of your head as if you would when doing the face pull exercise
-  Take a short hold on top and bring the weights back down with a controlled motion

W Rear Delt Raise

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

- In a bench with the back adjusted to 45 degree angle hold dumbbells in each hand
- Keep the arms extended to feel a slight stretch in the biceps as the weights are hanging down on your sides
- Curl the weights up with an arc motion by engaging your biceps
- Bring the weights back down with a controlled motion

Incline Bench Curl

- In a bench leang forward and hold dumbbells in each hand
- Bring your elbows up until your upper arms are in line with the floor
- While only moving your forearms extended the arms until your whole arm is in line with the floor 
- Bring the weights back down with a controlled motion

Seated Tricep Kickback

Alternating Set for Arms

Let’s build that six pack shall we! These exercises give some extra challenge and fire experience for that washboard. No equipment needed!

30 seconds of each excercise
no breaks between exercises
60 sec rest after round
3 rounds

- Begin lying on your back and legs extended towards the ceiling
- Simultaneously perform a crunch, open up your legs and reach through your legs with both your hands
- Return back down
- Lift your hips up off the floor
- Return to the starting position

Reach Through Crunch + Hip up

- Lie on your back with your arms behind your head and knees bent
- Perform a crunch by lifting your upper back off the floor engaging your abs
- Come back down but don't touch the floor with your upper back
- extend your arms to your sides and reach to your left side
- Repeat to the other side and return to the starting position

Crunch + Side Bend

- From a low plank position (plank on your elbows) begin lifting your legs alternately up
- Keep your core tight throughout the exercise

Marching Planks

- Begin lying on your back with your knees bent.
- Raise your shoulders off the floor, but don't sit all the way up. Your abdominals should be flexed.
- From this position, reach toward your right knee with your left elbow. When your left hand touches your knee, bring it down toward your hip as you reach toward your left knee with your right elbow.
- Continue to alternate reaches while keeping your abdominals flexed.

Bicycle Abs

Abs attack

W6/D4 - SHAPED 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!

W6/D4 - SHAPED Upper Body + ABS ATTACK

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