Name: Playbook - Elika Bang - W2,4,6,8 D3 (full arms) (m&s)
Uploaded: 2022-09-24T16:02:26.553Z
Duration: 70 min
Description: W2,4,6,8 D3 (full arms) (m&s)

Charlie

AFTER WORKOUT:
Cardio- 15 minute stairs (lv 10-14) & 2 mile treadmill

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 ]

SPIDER CURL (vol2)

INC WIDE CURL (vol2)

HAMMER CURL (vol2)

CABLE EZ BAR CURL (vol2)

CROSS CABLE EXTENSIÓN (vol2)

ROPE CABLE PULLDOWN (vol2)

Rep goes down, up the weights 

KEY: keep your elbows tucked to avoid any injuries

INC DB SKULLCRUSHER (vol2)

BAR FINGER ROLL (vol2)

BENCH SUPPORT WRIST RAISE (vol2)

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

W1,3,5,7 D2 (shoulder, chest, abs) (m&s)

W1,3,5,7 D3 (full arms) (m&s)

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

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

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

W2,4,6,8 D3 (full arms) (m&s)

Community

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