Name: Playbook - Elika Bang - W3/D4 Full arm
Uploaded: 2022-09-21T23:39:09.272Z
Duration: 45 min
Description: W3/D4 Full arm

Emiko

Enzo Cengiz

Superset: 
- Db curl
-Single hammer curl 

Superset: 
- Closed Db curl
- Alt. side curl 

- Reverse grip curl 

- Static hammer curl 

Superset:
- Db overhead extension 
- Seal push-up

Superset:
- Overhead supinated Db extension
- Bodyweight dip 

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

-Stand holding a dumbbell in each hand at your sides
-Curl the dumbbells up at the same time 
-Lower the dumbbells back to the starting position

DB Curl

- Hold the dumbbell with your palm facing the mid line of your body 
- Curl the dumbbell up engaging your bicep as you curl
- Lower slow and controlled 
- Work each side

Single Hammer Curl

Superset 1

-Stand holding a dumbbell in each hand together in the hammer position
-Curl the dumbbells up
-Lower the dumbbells to the starting position

Closed DB Curl

-Stand holding a dumbbell in each hand
-Curl a dumbbell across your body with the dumbbell in a hammer position
-Lower the dumbbell to the starting position 
-Alternate arms back and forth

Alt. Side Curl

Superset 2

-Stand holding a dumbbell in each hand with your palms down
-Curl the dumbbells with an overhand grip
-Return the dumbbells to the starting position

Reverse-Grip Curl

-Stand with a dumbbell in each hand
-Curl one dumbbell up to 90 degrees in the hammer position and hold
-Perform hammer curls with the other arm

Static Hammer Curl

-Stand holding a dumbbell in each hand overhead and together
-Bend at the elbow lowering the dumbbells behind your head
-Extend your arms up and back to the starting position

DB Overhead Extension

-Get into a pushup position with your finger tips pointed out
Lower your body to the ground keeping your elbows close to your body 
-Press yourself back up to the starting position

Seal Push-up

Superset 3

-Stand holding a dumbbell in each hand overhead.
- Bend your arms at the elbow lowering the dumbbells behind your head with your palms facing the back of your head allowing your elbows to flare out slightly in order for the movement to be possible
-Activate your triceps and extend your arms back to the starting position

Overhead Supinated DB 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 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

W3/D4 Full arm

Melani

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

John

W1/D1 Chest & Tri

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

Ivan

Nico

W1/D2 Shoulders &  Back

Vicente

W1/D3 Quads & Core

W1/D4 Full arm

W1/D5 Hamstrings, Glutes & Calves

W2/D1 Chest & Tri

W2/D2 Shoulders & Back

Remy

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!

W3/D4 Full arm

Community

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