Name: Playbook - Elika Bang - W1,3,5,7 D1 (legs (quad & calves), back) (m&s)
Uploaded: 2022-09-24T16:02:26.516Z
Duration: 90 min
Description: W1,3,5,7 D1 (legs (quad & calves), back) (m&s)

First time back after an injury. Took it a little lighter. Feeling great, encouraged. 🔥💪🏼

Charlie

Definitely feel the difference between this and Mass & Strength v1

Maybe I dont know where it is but I think it would be nice to have some kind of note section where you can write down what weights you did per set

Adan

AFTER WORKOUT:
Cardio- 20 minute stairs (lv 8-12)

PROGRAM FORMAT:
WEEK 3 [add 5-10lb each exercise]
WEEK 5 [back to W3 weight range, add 1-3 reps to each exercise]
WEEK 7 [back to W5 rep range, add 5-10lb weights each exercise]

REPS:
When reps go down, up the weights by 5-10lb

SHOOT ME A DM FOR ANY QUESTIONS!
[ be 0.1% better than yesterday ]

HACK SQUAT (vol2)

LEG PRESS (vol2)

LEG EXTENSION (vol2)

SEATED CALVE RAISE (vol2)

BAR PULLDOWN (vol2)

ROPE CABLE PULLDOWN (vol2)

BENT OVER BAR ROW (vol2)

SEATED SINGLE ROW (vol2)

W1,3,5,7 D1 (legs (quad & calves), back) (m&s)

Almost every workout had me hitting failure at exactly the right reps. Unreal.

W1,3,5,7 D2 (shoulder, chest, abs) (m&s)

W1,3,5,7 D3 (full arms) (m&s)

W1,3,5,7 D4 (legs (hemi & glute), back, abs) (m&s)

W1,3,5,7 D5 (shoulder & chest) (m&s)

Legs portion had my legs SHAKING. Back felt perfect. Great workout 💪🏼

W1,3,5,7 D1 (legs (quad & calves), back) (m&s)

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