Name: Playbook - Elika Bang - W2/D1 Chest & Tri
Uploaded: 2022-09-21T23:39:09.230Z
Duration: 45 min
Description: W2/D1 Chest & Tri

Melani

John

Nico

Remy

Crystal

Marin

Edgar

Everyday is a beautiful burn during and after 🔥🔥💪 … the best❕🏋️‍♂️

Israel

Finisher is so great! Amazing how much more we can push it as our hearts get stronger. Doesn’t make it easier at all when we can get more reps in during the same amount of time!

Tyler

Emiko

Noah

Superset:
- Flat Reverse grip press
- Push-up

- Flat single dumbbell press

Superset:
- Flat prayer press
- Kneeling slanted press

Superset:
- Single dumbbell supinated extension 
- Bodyweight dips

Superset:
- Overhead dumbbell extension
-Push-ups 

(EVERYDAY FINISHER - 2 set x 45 sec)
Jumping Jack
Burpee
High Knee
Mountain Climber

-Lay on your back with a dumbbell in each hand in a reverse grip
-Press the dumbbells up to arm extension
-Lower the dumbbells back to the starting position

Flat Reverse-Grip Press

-Get into a high plank position with your hands below your shoulders
- Lower your torso to the ground
-Press yourself back up to the starting position

Push-up

Superset 1

-Lay on he ground holding a single dumbbell in your hand at arms length above you
-Lower the dumbbell until your elbow touches the ground
-Press the dumbbell back to the starting position

Flat Single DB Press

-Lay on your back holding a single dumbbell by the handle with both hands at your chest 
-Press the dumbbell up to full arm extension 
-Lower the dumbbell back to the starting position

Flat Prayer Press

- Get into a stable kneeling position with a single dumbbell in your hands at your chest
- Press the dumbbell away from you at a upward angle to full arm extension
- Return the dumbbell to the starting position

Kneeling Slanted Press

Superset 2

-Stand holding a single dumbbell in your hand overhead
-Bend your arm at the elbow lowering the dumbbell palm facing out to the front of your face
-Extend your arm back to the starting position

Single DB Supinated Extension

-Get into a reverse plank position 
-Bend your arms lowering your butt to the ground
-Flex your triceps and raise your body back up to the starting position

Bodyweight Dip

Superset 3

-Stand holding a single dumbbell by its end overhead with both hands. 
-Bend at the elbows lowering the dumbbell beg=hind your head.
-Activate your triceps and extend your hands back to the overhead position.

Overhead DB Extension

Superset 4

-Stand in a stationary position
-Jump your feet apart as you raise your hands overhead
-Jump your feet back to the starting position as you lower your hands

Jumping jacks

- From a standing position drop down to the ground
-Get back up quickly

Burpee

-From  a stationary position run in place with high knees

High knees

-Start in a high plank position 
- Drive your knees one at a time towards your chest and back to the ground quckly

Mountain climbers

Every day finisher

W2/D1 Chest & Tri

Ricardo

After seeing your workout style and results on YouTube I knew your technique would help me achieve my desired goal using your method of training. Thanks Elika

W1/D1 Chest & Tri

A bit hard at the end, thanks for that 😁🤘

Ivan

W1/D2 Shoulders &  Back

Vicente

W1/D3 Quads & Core

W1/D4 Full arm

W1/D5 Hamstrings, Glutes & Calves

W2/D2 Shoulders & Back

W2/D3 Quads & Core

W2/D4 Full arm

Boom! 

That’s all I have to say about that workout hahah.

Elika, thanks for all that you do!

Have a very Merry Christmas!

W2/D5 Hamstrings, Glutes, & Calves

It was very intense. Deff have to get Im shape and keep up with the app because once’s you miss a couple of weeks coming back to it is hard . 😮‍💨

Steven

W3/D1 Chest & Tri

That additional 15 seconds on each exercise in the finisher is a great burn!

W3/D2 Shoulders &  Back

Erik

W3/D3 Quads & Core

Enzo Cengiz

W3/D4 Full arm

W3/D5 Hamstrings, Glutes & Calves

W4/D1 Chest & Tri

There’s a machine exercise where the snatch press should be.

Danny

Superset 2 had a machine row video. FYI. I used the form from single arm row but with both arms instead.

Chris

W4/D2 Shoulders & Back

W4/D3 Quads & Core

W4/D4 Full arm

Great 4 weeks. I don’t have the ability to go to the gym. Do you recommend starting the four weeks over again?

W2/D1 Chest & Tri

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