Name: Playbook - Elika Bang - W2/D1 Chest & Tricep
Uploaded: 2022-09-21T23:39:24.459Z
Duration: 45 min
Description: W2/D1 Chest & Tricep

whiuforlife2010

Michael Ortiz

Sabin

Felt like my muscles were gonna throw up- not even sure how that happens

Great I’ve been doing your program for about 1 and a half months and have definitely been seeing results!

Caleb

Giovani

Gavin

The cables are usually pretty busy at my gym, there’s only two machines, and I couldn’t get a chance to do the incline cable fly because of it. Any recommendations of what else to do in case I can’t get to them again?

Jacob

Angel

Javier

Superset:
- Incline Db Bench
- Incline Db fly

- Decline bar bench 

- Flat Db iso press

Superset:
- Cable incline fly
- Cable middle fly

Superset:
- Db overhead extension 
- Cable ez bar outward pulldown 

-Cable single supinated extension

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Incline DB Press

- Begin on an incline bench with arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Incline DB Fly

Superset 1

- Grip the bar with preferred width 
- Bring the bar down to your lower chest  
- Push the bar straight up engaging your chest

Decline Bar Bench

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower one dumbbell to chest level, while the other arms holds extended position 
- Press dumbbell back up over your chest
- Switch arms and repeat

Flat DB Iso Press

- Keep your core tight and your back straight
- Bring your hands up and together squeezing your pecs
- Lower slowly

Cable Incline Fly

- Keep your core tight and your back straight
- Bring your hands together squeezing your pecs
- Return to starting position slowly

Cable Middle Fly

Superset 2

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

DB Overhead Extension

- Stand tall, abs engaged and arms on the bar out in front of you
- Extend your arms until your elbows are straight
- Bend the elbows to return to the starting position

Cable EZ Bar Outward Pulldown

Superset 3

- Begin with cable in front of your face and elbow bent 90 degrees
- Extend your elbow and engage tricep
- Return back to starting position
- Work both sides

Cable Single Supinated Extension

W2/D1 Chest & Tricep

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

Justin McCormick

Tino

Burak

W1/D1 Chest & Tricep

Remy

W1/D2 Shoulders & Back

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 🤙🤙🙏🙏💪💪

Charlie

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.

Jahsua

W1/D5 Full legs

W2/D2 Shoulders & Back

Grate work out legs are killing me and abs

W2/D3 Legs & Core

W2/D4 Full arm

It was great leg work out Ik I’m going feel it tmrw

Njia

W2/D5 Full legs

I need to go bad to bed cause my body is dead! ☠️ it feels fantastic.

Colten

W3/D1 Chest & Tricep

W3/D2 Shoulders & Back

W3/D3 Legs & Core

W3/D4 Full arm

you know you had a good leg day when you can't walk lol

W3/D5 Full legs

W4/D1 Chest & Tricep

W4/D2 Shoulders & Back

W4/D3 Legs & Core

Feels like I’ve been doing this for year’s! I’m almost done with these workouts and starting over again.

W2/D1 Chest & Tricep

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