Name: Playbook - Elika Bang - Thursday: HEMI&GLUTE / SHOULDERS
Uploaded: 2022-09-21T22:14:07.747Z
Duration: 100 min
Description: Thursday: HEMI&GLUTE / SHOULDERS

Bar Deadlift

Good Mornings

DB Deadlift

HEMI Superset 1

Hip Thruster

- 12-10 reps each leg
- go heavier as rep goes down

Single Leg DB Deadlift

GLUTE & HEMI Superset 1

- Standing Single Leg Curl
- Laying Leg Curl

- 15~10 reps each leg
- go heavier as rep gets lower

Standing Single Leg Curl

Laying Leg Curl

HEMI Superset 2

- Seated Leg Curl
- Seated Single Leg Curl

Seated Leg Curl

- 12~10 reps each leg
- go heavier as rep goes down

Seated Single Leg Curl

HEMI Superset 3

Hip Abductor

Hip Adductor

HIP Superset 1

- Alternate + Both DB Press
- Reverser Grip DB Press

Alternate + Both DB Press

Reverse Grip Press

DELT Superset 1

Plate Front Raise

T-Raise

DELT Superset 2

- Cable Rope RD Pulldown
- Bent Over Cable Rope Pull

Cable Rope RD Pulldown

Bent Over Cable RD Pull

REAR DELT Superset 1

Cross Cable RD Pulldown

Thursday: HEMI&GLUTE / SHOULDERS

Vânia

Pablo

The most challenging routine ever!!! 👏🏻🥵

Yandry FFont

Saturday: ARM / BACK

Friday: CHEST / TRICEPS / ABS

Perfect for me starting out my fitness journey!

Justin Messier

Wednesday: ARM / BACK

It’s awesome! Haven’t worked out in 14 years and I can feel this bringing me back!  The app is good. Love the rest timer and the videos with the workouts. The daily layout plans and weekly ones are awesome! Great platform/set up compared to others.

Konrad

I’m extremely exhausted! But it was truly worth it 🔥

Tevin Williams

Tuesday: CHEST / TRICEPS

Jorge Sequera

Cristian

Monday: QUADS / SHOULDERS

Was a little confused on this one. I misread the instructions and did these all in a HIIT circuit (30 sec on 30 sec off). Was I supposed to do each set in sequence and then 90sec break?

Thursday: HEMI&GLUTE / SHOULDERS

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