Name: Playbook - Elika Bang - W2,4,6,8 D1 (legs (quad & calves), back)
Uploaded: 2022-09-24T16:02:17.117Z
Duration: 90 min
Description: W2,4,6,8 D1 (legs (quad & calves), back)

Andre

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

PROGRAM FORMAT:
WEEK 4 [+2 REP each exercise]
WEEK 6 [back to W2 rep range, add 5-10lb weights each exercise]
WEEK 8 [back to W4 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 ]

HACK SQUAT (vol2)

LEG PRESS (vol2)

LEG EXTENSION (vol2)

SEATED CALVE RAISE (vol2)

BAR PULLDOWN (vol2)

ROPE CABLE PULLDOWN (vol2)

BENT OVER BAR ROW (vol2)

SEATED SINGLE ROW (vol2)

W2,4,6,8 D1 (legs (quad & calves), back)

Molto bello come allenamento. Mi è piaciuto un sacco!👍🏻

Sabin

It was great bro just bought your shred & lean program so today marks day 1

Carlos

W1,3,5,7 D1 (legs (quad & calve) back)

Mohammed Tubayqi

W1,3,5,7 D2 (shoulder, chest, abs)

W1,3,5,7 D3 (full arms)

W1,3,5,7 D4 (legs (hemi & glute), back, abs)

W1,3,5,7 D5 (shoulder & chest)

W2,4,6,8 D2 (shoulder, chest, abs)

W2,4,6,8 D3 (full arms)

W2,4,6,8 D4 (legs (hemi & glute), back, abs)

W2,4,6,8 D5 (shoulder & chest)

W2,4,6,8 D1 (legs (quad & calves), back)

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