Name: Playbook - Elika Bang - W4/D1 Chest & Tri
Uploaded: 2022-09-21T23:39:09.283Z
Duration: 45 min
Description: W4/D1 Chest & Tri

Tyler

David Pardo

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

W4/D1 Chest & Tri

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!

W4/D1 Chest & Tri

Community

More workouts from Elika Bang