Name: Playbook - Ida Jemina - W7/D2 Total Upper Body
Uploaded: 2024-02-23T11:32:14.788Z
Duration: 60 min
Description: W7/D2 Total Upper Body

Love the strength I am feeling and seeing!

Tiffany

Something about completing 56 pushups on your toes that makes you feel strong AF 😊

Corinne

Antonia

Irina

Amazing!!!!! Thnks a lot Ida!!! ✌🏻🙌🏻🥵🍫🔥💪🏻

Melissa

🥳🥳🥳 since i have this program, i love the arm workouts 😍😍

Karolina

🥵😰 such a workout 💦 #trainingwithIda this one is only for champions loll

Isa Flores

I added more abs from ur workout 🏋️‍♀️ dead dead

Moza

Jenna

I just love our total upper body sessions! Let's give our all today! Remember that you are strong. We will do more reps compared to last time and we'll add 1 more round to our abs superset🔥🔥 Time to hit back, shoulders, chest, arms and abs. Remember that you can always increase your weights as well if you have an option for that. Back, shoulders, chest, arms and abs will be working today! Let's work!

1. Bent Over Row Combo 4 x 8
2. Weighted Superwoman 4 x 12
3. Overhead Press with Alternating Arms 3 x 10
4. Superset 3 x 12: 
- Lateral raises
- Partial Repetition Lateral Raise
5. Rear Delt Row to Raise 4 x 10
6. Side shifting pushups 4 x 14
7. Alternating Set 3 x 12:
-Lying triceps extensions DB
-Dumbbell Curl
8. Superset 4 x 30sec
-Straight Scissors
-Full Body Crunch

Equipment: Dumbbells. Always do warm up sets before heavy working sets

1 Complete Repetition = 1 row with both arms and 1 single arm rep per side. Count each repetition when you do a row with both arms. Such a great exercise for your back!

Bent Over Row Combo

- Lay on the floor facedown with your arms extended with weight in your hands
- Raise your arms and legs
- Engage your glutes as you go up

Weighted Superwoman

- 10 per side
-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

Burning superset! Perform exercises back to back: Lateral raises + Partial Repetition Lateral Raises

- 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
- Throughout the exercise bring the weights down only halfway
- Keep your chest high

Partial Repetition Lateral Raise

Lateral Raise Superset

- Row, raise, row raise.. 10 reps both
- Don't take too heavy weights with this exercise so you can really hit rear delts.
- Begin in a standing position with a dumbbell or weight in each hand. With the knees slightly bent, flex at the hip to lean forward. Ensure that your back is straight and stays that way for the duration of the exercise. Allow your arms to hang perpendicular to the floor, with the wrists pronated and the elbows pointed to your sides. This will be your starting position.
- Bring the weights out to your sides in a wide arc keeping a slight bend in your elbows.
- Bring the weights back down 
- Bring the dumbbells up by rowing motion bending from the elbows with the elbows pointing out
- Return to the starting position, taking care to maintain both shoulder and spinal positioning. Repeat for the desired number of repetitions.

Rear Delt Row to Raise

- 14 reps total = 7 reps per side
- Start in a push-up position 
- Flex at the elbows to come down
- Keep a tight core and neutral spine as your come down
- Push through your hands extending your arms to come up
- Side step with your hands and perform another push-up

Side shifting pushups

Perform exercises A and B back to back with just a short break in between.

-Lying on a mat 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.

- 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. 
Then, 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

W7/D2 Total Upper Body

Wendy

Christy

Ligita

W1/D1 Glutes and Legs Volume Pump

The last one was a challenge whewwww! Did it tho ;)

Gina

Ooooui the leg raise was hard for me whewwww… good one I enjoy it

W1/D2 Entire Upper Body

Amanda

W1/D3 Dumbbell Glutes and Legs

Ran short on time and was only able to get the ab workout done this morning. Will get some cardio in tonite

Sharyl

W1/D4 ABS + CARDIO

Dima

W1/D5 Round Glutes

W2/D1 Glutes and Legs Volume Pump

Fantastic arm workout! Yours are the best!

Merry Christmas to you Ida! Thank you for the festive fun. 🎄😇🎅🎉🥳🎁🎊

Evie

W2/D2 Entire Upper Body

Barrbi

Girl, I have been sick and starting off where I left off was rough! Lol but I did it all! 💪🏼💪🏼

W7/D2 Total Upper Body

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