Name: Playbook - Ida Jemina - W8/D4 - SHAPED Upper Body + ABS ATTACK
Uploaded: 2024-02-13T13:19:04.302Z
Duration: 75 min
Description: W8/D4 - SHAPED Upper Body + ABS ATTACK

Amazing but Wohoaaa nothing easy to make it but I got this 💪🏻 what a burning 🥵 🔥 in the abs and the arms and everything lol

Isa Flores

Absolutely amazing! After the 8 weeks shaped at the gym I feel stronger and more confident in my abilities.  My boyfriend recommended your app when I was looking for a program and I'm so glad I listened! Looking forward to the next challenge!

Kristie

Workouts like this are so much better than HIIT or ESPECIALLY those damn 11min circuits. 💀💦

Anonymous

Benaisha

Shaped at gym maalissa 💪🏻 mies otti aamulla muutos kuvat ja jestas 😳 paino käytännössä sama, mutta ulkomuoto aivan eri. Sitten vaan Bootyn pariin!

Kirsi

Merlin

Jes pystyin tekee hauikset ja ojentajat isommilla painoilla ku viikolla 6!

Jenna

Nyt kun oon käyny läpi tän 8 viikon ohjelman salille, täytyy kyllä kiittää sua!! Sain tän kautta mun salimotivaation takaisin ja oon huomannut tuloksiakin! Treenit on ollu mielenkiintosia (kivasti vaihtelua) ja kehittäviä 😍👏💪

Terhi

Woohoo!😍💪🏽 It's the last heavy workout of this PROGRAM so let's enjoy it! 

After this it's super important to continue your amazing progress and fitness journey. Be prepared to get your hands on my new BOOTY BUILDING PROGRAM which will launch soon!🍑😘

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 10
Kneeling T-Bar Press 4 x 8 
Shrug to Upright Row 4 x 8
W Rear Delt Raise 4 x 10

Alternating set
Incline Bench Curl 4 x 10
Seated Tricep Kickback 4 x 10

Abs attack 4 Rounds

Plank Up and Downs
1 Down 2 Ups
Straight Scissors
Side Plank with Hip Dips

- 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

Abs attack!! Let’s build that six pack alright!

- Perform as circuit
- 16 Repetitions each exercise (= 8 per each side)
- No breaks between exercises
- After a full round 60 second break
- 4 rounds

-Begin in elbow plank position with arms at 90 degrees and hands in front of your face.
- Place one hand bellow your shoulder and begin to press yourself up as you place the other hand on the ground below the other shoulder and press yourself up to pushup position.
Return one elbow back to floor and begin lowering your body as you return the other elbow to floor to resume start position.
-Repeat for desired rep count

Plank Up and Downs

-Laying on your back with palms of your hands on floor near your hips for stability raise both legs up so that the flats of your feet are facing the ceiling. Knees slightly bent
-Drop one foot towards the ground and tapping your heel to the ground while keeping the other leg elevated. Return leg to start position
-One leg is back to start position raise your buttocks off the ground using your lower abs to facilitate the movement.
-Switch legs and repeat

1 Down 2 Ups

- Lie down on your back by leaning to your elbows
- Keep your legs extended and lift them alternately up and down
- Keep your core tight throughout the exercise

Straight Scissors

-8 reps per side
-Begin in a side elbow plank on your right side with straight legs and your feet stacked.
-Inhale and lower your pelvis to the floor, so your right hip hovers just off the floor.
-Exhale and press up through your right waist to lift your pelvis and return to side plank. Pull your right shoulder blade down your back to stabilize your shoulder.

Side Plank with Hip Dips

Abs Attack!

W8/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!

W8/D4 - SHAPED Upper Body + ABS ATTACK

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