Name: Playbook - Elika Bang - W1/D1 Chest & Tri
Uploaded: 2022-09-21T23:39:09.025Z
Duration: 45 min
Description: W1/D1 Chest & Tri

Melani

Ricardo

After seeing your workout style and results on YouTube I knew your technique would help me achieve my desired goal using your method of training. Thanks Elika

John

Hard af! 😭 But I guess that’s how it goes! I can only get better from here 😁👍

Ivan

Remy

Great workout. I have been dealing with shoulder pain/popping for over a year now. The diamond pushups were impossible for me to do. So I just did more wide arm. Skull crushers were a challenge as well so I just went very light weight. Hoping as I strengthened my body my shoulder will get stronger as well.

Stephen

Nico

Not gonna lie I’m dying right now 😅 but considering I’m staring from 0 exercise I’m happy with what I’ve done so far. No pain no gain, will keep at it!

That definitely got me a pump and challenged my breathing for the finisher. Loved it!

Alex

Reminds me of the workouts I used to do in the military 👍👍

Justin McCormick

Hard to get back to it after 3 months of inactivity ! Intense one !

Crystal

Tevin Williams

Very good. Just a little difficult to understand hiw to swipe , complete a round, set up chrono time

I think it would be great if the last 2 minutes cardio run could run automatically each 30 seconds, with sound when 30 secs are over, just like the rest button so cardio can be guided and followed. Unless that's already possible and I didn't understand how to do it.

Alessandro

Mark

Pierre

Thomas

Gilbert

It was a good workout. Nice mix of exercises.

Troy

First guided workout, at home, in a long while… hurt like hell but was great.  Burned 350 cal just doing this.

Brandon

Guillermo

Killer workout. The diamond push ups were a bit much for me but pushed through. Can’t wait to finish whole series!

Alfredo

Durísimo y muy bueno para ser el primer día ufff

Pakerson

Edgar

Hard work but very worth it once you get through it

Josh

It was a little hard but i like that thank you

joel

I haven’t had a workout like this in a long time. Can’t wait to see results 💪🔥

That was such a great workout, the diamond push ups and plank push ups I struggled with  from muscle fatigue but I did as many as I could or subbed with incline or close push ups but overall loved it

Njia

Jose Bermudez

Some move, for example the pushups, I can not do as a beginner but I did the best I could and it still ended up being a great workout. Arms are shaking and cardio got me. 😅💀

Amazing and easy to jump back in and get a POW! WOW! Workout

Mamdooh

This workout was lovely. I def was able to get a good pump. Thanks man!!!!!

Hard to be first time, but really cool to have a new challenging routine. You can happily feel the after workout

David

Mindaugas

Bro I’m dead and burnt and feel it tooo

Johnny

I didn’t think so little would kick my butt. Been over 2 years since I last worked out this sure was a great at home workout chest is pumped! 🔥

Isaiah Rivera

Only got through 3 rounds but we’ll get through em all soon 🤙🏼 Fire workout

Eddie

I underestimated this one! Great workout! Definitely felt it in all the categories, especially the daily burner!

Tyler

Brooo I’m dead… killer workout already on day 1!! 🥵🥵💪🏼

Nolan Manning

So simple yet so intense buddy you’re the best let’s hope I stick to this.

Restarting this again after a few weeks on focus training for boxing. Feels good to crush this !

Amir

Shae Matthews

Nice change of pace and easy on my joints

Great! I started off with heavy wait and had to go down really quick lol.

Caleb

First day of the week completing this program and it is amazing! Great work in the program!

Superset:
- Flat Db press
- Wide push-up

- Flat close grip Db press

Superset:
- Flat Db fly
- Db side raise

Superset:
- Flat Db skull crusher
- Diamond push-ups

Superset:
-Db kickbacks
- Plank push-up

(EVERYDAY FINISHER - 2 set x 30 sec)
Jumping Jack
Burpee
High Knee
Mountain Climber

Flat DB Press

-Get into a high plank position with your hands wide
-Lower to the ground 
-Press yourself back up to the stating position

Wide Pushup

Superset 1

-Lay on your back with a dumbbell in each hand with e the dumbbells held together
-Press the dumbbells away to arm extension 
-Lower the dumbbells back to the starting position

Flat Close-Grip DB Press

-Lay on your back with a dumbbell in each hand with them extended at arms length above your chest
-Lower the dumbbells out to the side as you slightly bend your arms 
-Lower the dumbbells until your elbows touch the ground
-Squeeze your chest  and return the dumbbells to the starting position

Flat DB Fly

-Stand holding a dumbbell in each hand 
-Raise one dumbbell at a time up and across your body in an underhand grip to head height 
-Lower the dumbbell back to the stating position

DB Side Raise

Superset 2

Flat DB Skull-Crusher

-Get into a push-up position with your thumbs and pointer fingers together making a diamond shape with your hands
-Lower to the ground
-Press yourself back up to the starting position

Diamond Pushup

Superset 3

-Stand holding a dumbbell in each hand
-Bend at the waist to roughly 45 degrees with your hands in front of you with your arms bent at 90 degrees
-Extend your arms behind you flexing your triceps
-Return the dumbbells back to the starting position

DB Kickback

-Start in a high plank position
-Bend at the elbows lowering your forearms to the ground
-Activate your triceps and raise your body back up to the high plank position

Plank Pushup

Superset 4

-Stand in a stationary position
-Jump your feet apart as you raise your hands overhead
-Jump your feet back to the starting position as you lower your hands

Jumping jacks

- From a standing position drop down to the ground
-Get back up quickly

Burpee

-From  a stationary position run in place with high knees

High knees

-Start in a high plank position 
- Drive your knees one at a time towards your chest and back to the ground quckly

Mountain climbers

Every day finisher

W1/D1 Chest & Tri

A bit hard at the end, thanks for that 😁🤘

W1/D2 Shoulders &  Back

Vicente

W1/D3 Quads & Core

W1/D4 Full arm

W1/D5 Hamstrings, Glutes & Calves

W2/D1 Chest & Tri

W2/D2 Shoulders & Back

W2/D3 Quads & Core

W2/D4 Full arm

Boom! 

That’s all I have to say about that workout hahah.

Elika, thanks for all that you do!

Have a very Merry Christmas!

W2/D5 Hamstrings, Glutes, & Calves

It was very intense. Deff have to get Im shape and keep up with the app because once’s you miss a couple of weeks coming back to it is hard . 😮‍💨

Steven

W3/D1 Chest & Tri

That additional 15 seconds on each exercise in the finisher is a great burn!

W3/D2 Shoulders &  Back

Erik

W3/D3 Quads & Core

Emiko

Enzo Cengiz

W3/D4 Full arm

Marin

W3/D5 Hamstrings, Glutes & Calves

W4/D1 Chest & Tri

There’s a machine exercise where the snatch press should be.

Danny

Superset 2 had a machine row video. FYI. I used the form from single arm row but with both arms instead.

Chris

W4/D2 Shoulders & Back

W4/D3 Quads & Core

W4/D4 Full arm

Great 4 weeks. I don’t have the ability to go to the gym. Do you recommend starting the four weeks over again?

W1/D1 Chest & Tri

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