Name: Playbook - Elika Bang - W1/D1 Chest & Tricep
Uploaded: 2022-09-21T23:39:24.433Z
Duration: 45 min
Description: W1/D1 Chest & Tricep

This is fantastic!  I always enjoy your workouts!  I can't feel my arms😂

Justin McCormick

Tino

Burak

Pauly

Remy

Luis

What a epic workout. Loved every second of it.

Dewaal

For first the day of the first session, that damn triceps workout was a killer.... lessss go

whiuforlife2010

Adel Emad

Prince

Sonny

Pierre

Michael Ortiz

Really worked targeted muscle groups and burnt like hell, onto the next!

Ciao, l allenamento e stato fantastico, molto intensivo!

Sabin

Great pump 2nd run on this 4week plan can’t wait to get shredded

Njia

abdulaziz

Justin

It was great I feel amazing, sore I kept the weight low for every work out just because I’m just starting and want to be able to keep going and work myself up for the first bench one I did 15 on each end then for the dumbbells I did 15 and 10 and then 7.5 for the skull crusher that shit was killer my arms were legit trembling for the wire pulls I did about 10/15 & 5 shit is hard for me but I’m gonna work my way up slowly but surely.

Ally

Very good! Been coming in the gym kinda just doing stuff that works one area but with this plan I feel a lot more prepared and have a way better workout

Isaiah

Khalil

Jephte chevrin

Followed you for a couple months and gave this a try. First workout in the books and I think I have found my new plan for preseason. @matthalfhill

Matt

Great awesome first day I can't wait for more!

Angel

Gavin

It was nice workout, not too extreme especially for a beginner!

Jeff

Very good! Any tips on what days to add cardio to the end of my workouts?

Grayson

At home workouts didn’t make me feel intimidated about to gym anymore.

Jamal

I've had a few weeks off so thought I'd start it all again, and I'll tell you what I've missed it so much, feeling the burn and loving it 🙏🙏💪💪

Charlie

Kevin

Jahsua

Hugo

Danny

Kizer

It was an amazing workout burns like hell

Omar

Wow that was such a great workout and so challenging too! Looking forward to using this to help me Shred for summer!

I’m tired it took me 2 and a half hours but bruh I’m tryna get shredded like you I want wish I had workout buddies

Ethan

Brutal! But good! A perfect start to getting back into working out.

Colten

This workout was crazy and can feel the pump and burn, so glad I signed up to this 🙏🙏💪💪

Nathan

Love the first day, got me hyped up and muscles burning up

Iyas

Vincent

Stefano

First day was nice! I can feel it I’m about to hit the 2nd day. I struggled with the last exercise on day 1 couldn’t get the form or anything right but besides that I love it

Killer workout but loving every second of it

Josh

Jacob

Superset: 
- Flat bar bench
- Seated plate press

Superset: 
- Incline Db press
- Seated low Db fly 

Superset:
- Flat close grip press
- Cable decline fly 

Superset:
- Cable underhand grip pulldown 
- Cable rope pulldown 

-Incline Db skull crusher

- Cable single kickback

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Flat Bar Bench

-Sit on a bench squeezing a plate between your hands
-Squeeze the plate and press it away from you to full arm extension to the front
-Return the plate to the strain position

Seated Plate Press

Superset 1

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Incline DB Press

- Begin on an incline bench with arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Seated Low DB Fly

Superset 2

- Lay down on bench with a dumbbell in each hand
- Place the dumbbells together side by side and press them up over your chest  
- Keeping the dumbbells squeezed together lower them back to your chest

Flat Closed Grip Press

- Squeeze arms togther in front of your belly button
- Maintain a tight core and get a good stretch

Cable Decline Fly

Superset 3

- Stand tall, abs engaged and upper arm locked at your side
- Pull the handle down until your elbow is straight
- Bend the elbow to return to the starting position

Cable Underhand Grip Pulldown

- Start with your arms at about 90 degrees 
- Extend at your elbows
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Stay upright and don't allow for your shoulders to overpower

Cable Rope Pulldown

Superset 4

- Lying on an incline bench
- Raise dumbbells above you to full arm extension
- Hinge at the elbow lowering the dumbbells just outside your head
- Extend your arms back up activating your triceps

Incline DB Skull-Crusher

- Bend at the hips with back flat and elbow bent 90 degrees
- Keep arm at your side then extend arm back until parallel with your body
- Work both sides

Cable Single Kickback

W1/D1 Chest & Tricep

W1/D2 Shoulders & Back

Alex

W1/D3 Legs & Core

Workout was great only issue I have is the limited selection of kettle bells at my gym, and there location, but can't fault the workout plans at all, I love them thanl you 🤙🤙🙏🙏💪💪

W1/D4 Full arm

Couldn’t finish the dumbbells squats thighs are killing me but finished everything else

Giovani

Just curious, why do my shoulders hurt whenever I lift the bar on squats and calf raises. It’s not like a sore hurt, it’s uncomfortable.

W1/D1 Chest & Tricep

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