Name: Playbook - Elika Bang - W1,3,5,7 D4 (legs (hemi & glute), back, abs) (m&s)
Uploaded: 2022-09-24T16:02:26.532Z
Duration: 90 min
Description: W1,3,5,7 D4 (legs (hemi & glute), back, abs) (m&s)

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 ]

PRONE LEG CURL (vol2)

LANDMINE CLOSED LEG DL (vol2)

LEG CURL (vol2)

HIP THRUSTER (vol2)

CLOSE GRIP PULL-UP (vol2)

SEATED ROW (vol2)

T-BAR ROW (vol2)

SINGLE DB ROW (vol2)

CABLE ROPE CRUNCH (vol2)

IN & OUT DB TUCK

LEG RAISE (vol2)

W1,3,5,7 D4 (legs (hemi & glute), back, abs) (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 D3 (full arms) (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 D4 (legs (hemi & glute), back, abs) (m&s)

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