Name: Playbook - Ida Jemina - W7/D4 - Strong Upper Body + ABS ATTACK
Uploaded: 2024-02-13T13:19:04.278Z
Duration: 70 min
Description: W7/D4 - Strong Upper Body + ABS ATTACK

Venera

It was thought but I made it until the end 💪🏻 🔥

Isa Flores

Kristie

I find it easer to complete the whole routine when I do the Ann’s 1st

Katie

Benaisha

Jenna

Mailyn

Still one of the lucky ones that has access to the gym. 💪💪💪 i pumped my arms, now good luck with using my hands for dinner

Miru

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 4 x 10
Cable Underhand Pulldown 4 x 10

Incline Bench Press with Dumbbells 4 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!

30 sec work
no rest between exercises
60 seconds rest after each round

- Lie on your back, and hold your hand on the ground to your sides for stability.
- Keeping your legs together, raise the legs up toward the ceiling.
-Keeping the legs together, lift your hips and lower back off the floor, making sure the legs point directly up as you lift and twist toward the left.
-Lift up and repeat on the right side.

Hip Raises With Twist

-Start by sitting on the floor, with your knees bent and feet flat on the ground. 
-Then lean back so your upper body is at a 45-degree angle to the floor. 
-Keep your back straight at this angle throughout the exercise, as it will be tempting to hunch your shoulders forward. 
-With both hands on a dumbbell  in front of your chest, brace your core and raise your legs up off the ground. 
-Rotate your arms all the way over to one side, then do the same in the other direction.

Russian Twist

- Lie flat on your back with your feet flat on the ground, or resting on a bench with your knees bent at a 90 degree angle. If you are resting your feet on a bench, place them three to four inches apart and point your toes inward so they touch.
- Now place your hands lightly on either side of your head keeping your elbows in. Tip: Don't lock your fingers behind your head.
- While pushing the small of your back down in the floor to better isolate your abdominal muscles, begin to roll your shoulders off the floor and move your body in a circular motion. Returning the opposite direction.
- Continue to push down as hard as you can with your lower back as you contract your abdominals and exhale. Your shoulders should come up off the floor only about four inches, and your lower back should remain on the floor. At the top of the movement, contract your abdominals hard and keep the contraction for a second. Tip: Focus on slow, controlled movement - don't cheat yourself by using momentum.

Circle Crunches

- Stand in a shoulder width stance with a dumbbell on one hand
- While keeping your core tight and arm extended downwards lower the dumbbell down by leaning to the side
- Keep the weight close to your leg throughout the exercise

Side Obliques

- Perform to the other side as well!
- Stand in a shoulder width stance with a dumbbell on one hand
- While keeping your core tight and arm extended downwards lower the dumbbell down by leaning to the side
- Keep the weight close to your leg throughout the exercise

ABS ATTACK circuit

W7/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!

W7/D4 - Strong Upper Body + ABS ATTACK

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