Name: Playbook - Elika Bang - W2,4,6,8 D1 (legs (quad & calve) back) (m&s)
Uploaded: 2022-09-24T16:02:26.542Z
Duration: 80 min
Description: W2,4,6,8 D1 (legs (quad & calve) back) (m&s)

Legs portion had my legs SHAKING. Back felt perfect. Great workout 💪🏼

Charlie

AFTER WORKOUT:
Cardio- 20 minute stairs (lv 8-12)

PROGRAM FORMAT:
WEEK 4 [add 5-10lb each exercise]
WEEK 6 [back to W4 weight range, add 1-3 reps to each exercise]
WEEK 8 [back to W6 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 ]

HEAVY BAR SQUAT (vol2)

Rep goes down, higher the weight 

Key: keep your tempo slow and squeeze at the top 2-3 seconds

TOES OUT BAR CALVE RAISE (vol2)

Rep goes down, up the weights

OPTIONAL: get a supporter and add weights to it if you mastered the exercise

SISSY SQUAT (vol2)

LEG PRESS (vol1)

SINGLE LEG EXTENSION (vol2)

Rep goes down, up the weights

KEY: keep your head down to avoid stress on your neck

BENT OVER BAR ROW (vol2)

Rep goes down, up the weights

KEY: full range of motion, all the way up and down

BAR PULLDOWN (vol2)

SINGLE PULL (vol2)

SINGLE GRIP CABLE PULLDOWN (vol2)

Rep goes down, up the weights

KEY: hold at the bottom for 2-3 seconds

ROPE CABLE PULLDOWN (vol2)

W2,4,6,8 D1 (legs (quad & calve) back) (m&s)

First time back after an injury. Took it a little lighter. Feeling great, encouraged. 🔥💪🏼

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.

W2,4,6,8 D1 (legs (quad & calve) back) (m&s)

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