Name: Playbook - Ida Jemina - W6/D5 - Phase 2 - Pull day
Uploaded: 2024-02-13T13:19:03.811Z
Duration: 70 min
Description: W6/D5 - Phase 2 - Pull day

Melissa Johnson

Exzon

Liz Bowman

Almost died. Feels good my strength is def. up 💪🤙

Brandi

Yessss time to hit the muscles on your back, shoulders and biceps as well as do an amazing abs circuit to seal the deal!! You're doing amazing, we got this!

If you managed to do all the reps and sets in an exercise last week, you can add weight to that exercise today! Small increases of weight throughout the weeks is what gives us those results!

Tip: In cable pulldowns and other back exercises, you can use lifting straps to help you focus on the target muscles on your back better - give it a  try!

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.

-In a cable set, grab a wide handle with your arm extended and palms facing forward.
- Pull the handle down towards your upper chest while opening the chest and bringing the shoulder blades together
- Squeeze your back muscles after which return the handle halfway back up with a controlled motion and then down again
- Return the handle to the starting position

Target: Back muscles

1,5 rep Cable Pulldown - Wide Grip

Remember both sides! Alternatively you can perform this exercise standing up in a staggered position and taking support from a bench or your front leg's knee.

- Take support from a bench with your knee and one hand
- Pull the dumbbell up keeping elbow close to your body
- As you pull up engaging your lat
- Come down with a controlled motion

Target: Back muscles

Supported Single Arm Row

-Attach a rope to the cable machine and set the weight appropriate to you
-Grip the rope and squat down slightly, with your back straight and head down
-Start with your arms extended, and pull the rope towards your shoulders in a controlled manner
-Return to the starting position to complete repetition

Target: Back muscles

Cable Lat Pulldown

Remember to perform all sets and reps with both sides!

- Hold on to something you can grab with one hand and lean away from (i.e. cable machine, power rack or similar)
- With the other hand lift the dumbbell up to shoulder level in an arc like motion
- Bring the weight back down in a controlled motion

Target: Shoulders

Leaning Lateral Raise

- 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

Target: Shoulders

W-Raise

Each curl counts as a rep!

- Curl the weights up by engaging the biceps while turning your palms towards your shoulders
- Bring the weights back down with a controlled motion
- Curl the weights up while maintaining a hammer grip throughout the motion
- Bring the weights back down

Target: Biceps

Bicep Curl to Hammer

- Sit down on a incline bench with dumbbells on both hands, palms facing away from yourself
- Curl the weights up by engaging the biceps
- Bring the weights back down with a controlled motion

Target: Biceps

Incline Bench Curl

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

Each leg raise counts as a rep!

- Lie on your back, keep your arms beside your torso and legs extended
- Lift your legs up and on top raise your hip and do a slight twisting motion to one side
- Bring your legs back down and repeat to the other side

Leg Raise with Twisting Hip Up

Each leg raise counts as a rep!

- Lie on your back while lifting your extended legs alternately up and down in a scissor-like manner
- Hold a weight in your hands, upper back slightly off the floor and arms extended upwards
- Keep your head up throughout the motion

Plate hollow hold flutter kicks

Each pull through counts as a rep!

- In a high plank position grab a dumbbell and pull it under your body from the opposite arm's side across to the working arm's side
- Switch hands and repeat to the other side
- Maintain a tight core throughout the movement

Plank Dumbell Pull Through

Abs Circuit

W6/D5 - Phase 2 - Pull day

Aloitin tämän ohjelman alusta. Hyvältä tuntuu 💪

Heidi Rainesto

Jessica

Wafa

W1/D1 - Phase 1 - Full body strength

Wendy

Tamara

W1/D2 - Phase 1 - Hams, Glutes and Calves

Olivia schmidt

W1/D3 - Phase 1 - Push day

OMG MY LEGS FEEL LIKE JELL-O!!!! 🥵🥵🥵🥵🥵

W1/D4 - Phase 1 - Quads

Näytti pahemmalta mitä oli. Hyvä treeni💪🏻

Sanna Arpiainen

W1/D5 - Phase 1 - Pull day

Happy Monday what a way to start the week strong

Felt great today! More comfortable with the barbell squats 😃

W2/D1 - Phase 1 - Full body strength

That was good, candles are still sore from last week

Calves are burning!!!! Love leg/butt days!

W2/D2 - Phase 1 - Hams, Glutes and Calves

W2/D3 - Phase 1 - Push day

This is the only workout that makes me sweat hard! 😅😅😅😅

Olga

W2/D4 - Phase 1 - Quads

Love your workouts so much! You’re the best!

W6/D5 - Phase 2 - Pull day

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