Name: Playbook - Elika Bang - W1,3,5,7 D3 (full arms)
Uploaded: 2022-09-24T16:02:17.102Z
Duration: 70 min
Description: W1,3,5,7 D3 (full arms)

Andre

ALEX

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

PROGRAM FORMAT:
WEEK 3 [+2 REP each exercise]
WEEK 5 [back to W1 rep range, add 5-10lb weights each exercise]
WEEK 7 [back to W3 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 ]

SPIDER CURL (vol2)

INC WIDE CURL (vol2)

HAMMER CURL (vol2)

CABLE EZ BAR CURL (vol2)

CROSS CABLE EXTENSIÓN (vol2)

ROPE CABLE PULLDOWN (vol2)

Rep goes down, up the weights 

KEY: keep your elbows tucked to avoid any injuries

INC DB SKULLCRUSHER (vol2)

BAR FINGER ROLL (vol2)

BENCH SUPPORT WRIST RAISE (vol2)

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

Molto bello come allenamento. Mi è piaciuto un sacco!👍🏻

Sabin

It was great bro just bought your shred & lean program so today marks day 1

Carlos

W1,3,5,7 D1 (legs (quad & calve) back)

Mohammed Tubayqi

W1,3,5,7 D2 (shoulder, chest, abs)

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

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

W2,4,6,8 D1 (legs (quad & calves), back)

W2,4,6,8 D2 (shoulder, chest, abs)

W2,4,6,8 D3 (full arms)

W2,4,6,8 D4 (legs (hemi & glute), back, abs)

W2,4,6,8 D5 (shoulder & chest)

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

Community

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