Name: Playbook - Elika Bang - W1,3,5,7 D3 (full arms) (m&s)
Uploaded: 2022-09-24T16:02:26.527Z
Duration: 70 min
Description: W1,3,5,7 D3 (full arms) (m&s)

AFTER WORKOUT:
Cardio- 15 minute stairs (lv 10-14), 2 mile treadmill

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 ]

CABLE DRAG CURL (vol2)

HAMMER CURL (vol2)

CABLE EZ BAR CURL (vol2)

ROPE CABLE PULLDOWN (vol2)

SINGLE OVERHAND PULLDOWN (vol2)

CROSS CABLE EXTENSIÓN (vol2)

INC DB SKULLCRUSHER (vol2)

DB BENT ELBOW TWIST (vol2)

BAR FINGER ROLL (vol2)

W1,3,5,7 D3 (full arms) (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

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 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 D3 (full arms) (m&s)

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