Name: Playbook - Elika Bang - W4/D4 Full arm
Uploaded: 2022-09-21T23:39:24.534Z
Duration: 45 min
Description: W4/D4 Full arm

Michael Ortiz

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

Caleb

Superset:
- Single hammer curl 
- Prayer curl 

- Reverse curl combo

- Cable ez bar 21's

Superset:
- Cable rope overhead extensions
- Cable outward pulldown

- Db supinated extensions 

Superset:
- Cable ez bar pulldown
- Kettlebell reverse grip 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

-Stand with a single dumbbell at one end hanging it between your hands
-Curl the dumbbell up to full bicep contraction
-Lower the dumbbell back to the starting position

Prayer Curl

Superset 1

- Hold the dumbbells with reverse grip
- Engage your biceps as you curl  half way, rotate your wrists to understand grip
- Finish the curl towards your shoulder
- Lower under control to starting position

Reverse Curl Combo

- Perform 7 bottom half curls
- Perform 7 top half curls 
- Perform 7 full curls 
- Hold the bar with underhand grip
- Engage your biceps as you curl bar towards your shoulders
- Lower slow and controlled

Cable EZ Bar 21s

- Begin with your back to the to cable and hands over head, elbows bent 90 degrees
- Pull rope cable so that elbows are straight, slowly return to start

Cable Rope Overhead Extension

- Stand tall, abs engaged and arm extended out in front of your body
- Pull the handle down until your arm is straight
- Bend the elbow to return to the starting position
- Work both sides

Cable Outward Pulldown

Superset 2

- With your elbows bent at the elbow to 90 degrees and dumbbells in front of your face
- Straighten your elbows to raise the dumbbells up
- Bend the elbows returning to starting position

DB Supinated Extension

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable EZ Bar Pulldown

- Holding the kettlebell at your side with reverse grip
- Curl the kettlebell up engaging your bicep 
- Lower with a controlled motion
- Work both sides

Kettlebell Reverse Grip Curl

Superset 3

W4/D4 Full arm

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

Giovani

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.

W4/D4 Full arm

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