Name: Playbook - Elika Bang - W4/D2 Shoulders & Back
Uploaded: 2022-09-21T23:39:09.289Z
Duration: 45 min
Description: W4/D2 Shoulders & Back

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

-Iso military press

Superset:
- Reverse grip press
- Underhand front raise

Superset:
- Snatch press
- Rear delt Db fly

Superset:
- Bent over overhand Db row 
- Single Db row 

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

-Stand holding a dumbbell in each hand in the bottom pressing position 
-Press one arm overhead to full extension
-Lower the dumbbell back tot he starting position before pressing the other

Iso Military Press

-Stand holding a dumbbell in each hand in front of your shoulders with your palms facing you
-Press the dumbbells overhead to full extension 
-return the dumbbells to the starting position

Reverse-Grip Press

-Stand holding a dumbbell in each hand with your palms facing out
-Raise the dumbbells to the front in the underhand position to head height
-Lower the dumbbells back to the starting position

Underhand Front Raise

Superset 1

- Pull keeping your elbow close to your body
- As you pull engage your lats and mid back
- Slowly and controlled return to starting position

Machine Seated Row

-Stand in a semi bent position with a dumbbell in each hand and the dumbbells in front of your body 
-With semi bent arms fly the dumbbells back and up activating your rear delts
-Return the dumbbells to the starting position

RD DB Fly

Superset 2

-Stand in a bent over row position 
-Row the dumbbells up to the outside of your lower abdomen
-Return the dumbbells to the starting position

Bent Over Overhand DB Row

-Stand holding a single dumbbell in hand while in a bent position 
-With your arm hanging down row the dumbbell up to the side of your lower abs
-Return the dumbbell to the starting position

Single DB Row

Superset 3

-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/D2 Shoulders & Back

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!

Tyler

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

Emiko

Enzo Cengiz

W3/D4 Full arm

Marin

W3/D5 Hamstrings, Glutes & Calves

W4/D1 Chest & Tri

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?

W4/D2 Shoulders & Back

Community

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