Name: Playbook - Elika Bang - W1/D2 Shoulders & Back
Uploaded: 2022-09-21T23:39:24.438Z
Duration: 45 min
Description: W1/D2 Shoulders & Back

Remy

Pablo

Prince

Michael Ortiz

You really feel all targeted muscle groups really works well

Amazing did mostly 10/12.5 today 10-15 on the bent over bar and 10-20 on the wire pulls amazing todY working myself up there

Ally

Drew

I love your workouts I normally sign up and then stop when I have to pay but with your workouts I can actually feel the burn and the pump thank you 🙏🙏🙏🤙🤙🤙

Charlie

Giovani

Kevin

Kizer

Gavin

Ethan

That workout was hard-core, as I've said before I'm loving these workouts 🙏💪

I’ve never felt more weak while feeling so good! Lol

Colten

even after this workout I feel very energized

Stefano

Jacob

Justin

Very good exercises!! Im exhausted💪🏻

Javier

Robert

Didn't have time to do the whole workout but I had a good pump with the ones I did

Aaron

First day today and I feel a great pump! I’m excited to see what the rest of the week is like. I’m falling in love with this program! 💪🏽💪🏽

Joshua

Ahmed

Superset:
- Db press
- Static lateral raise 

- Military bar press

Superset: 
- Cable ez bar front raise
- Bent over cable rear delt raise

- Arnold press

Superset:
- Bent over bar pull 
- Cable ez bar lat pulldown 

- Spider Db row

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

DB Press

- With one dumbbell isometricly holding at shoulder height 
- Keep a slight bend at the elbow
- Raise your opposite arm until you reach shoulder height 
- Lower with a slow and controlled movement
- Work both sides

Static Lateral Raise

Superset 1

- With the bar overhead and arms extended
- Lower weight down to your chin and press back up overhead

Military Bar Press

- Hold the bar with your palms facing you
- Raise until shoulder height, pausing at the top 
- Lower with a slow controlled motion

Cable EZ Bar Front Raise

- Bend over to 90 degrees focus on rear delts 
- Raise the cable handle engaging the back of your shoulders
- Work both sides

Bent Over Cable RD Raise

Superset 2

- Hold dumbbells at chest level with palms facing your body
- Press the dumbbells up while rotating palms to face forward
- Lower dumbbells rotating back to starting position

Arnold Press

- Hold the bar with reverse grip
- Hinge forward, keeping your back in a neutral position bracing your core
- Pull the barbell up engaging your lats as you pull
- Pause at the top and lower with a controlled motion

Bent Over Bar Pull

- Lean forward from the hip, keeping your back straight
- With your arms straight, pull the bar down toward your thighs
- Pause at the bottom of the motion, squeezing your lats
- Return to the starting position without allowing the weight to fully rest on the stack

Cable EZ Bar Lat Pulldown

Superset 3

- Using a neutral grip, lean into an incline bench, with the arms straight
- Retract the shoulder blades and flex the elbows to row the dumbbells to your side
- Pause at the top of the motion engaging your back 
- Lower with a slow controlled motion

Spider DB Row

W1/D2 Shoulders & Back

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

Justin McCormick

Tino

Burak

W1/D1 Chest & Tricep

Alex

Pierre

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

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/D2 Shoulders & Back

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