Name: Playbook - Elika Bang - W4/D4 Full arm
Uploaded: 2022-09-21T23:39:09.299Z
Duration: 45 min
Description: W4/D4 Full arm

Superset:
- Hammer curl 
- Prayer curl

- Reverse curl combo

- Zottman curl

- Twist curl 

Superset:
- Db skull crusher
- Diamond push-up

- Db kickbacks

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

-Stand holding a dumbbell in each hand
-With your palms facing each other curl the dumbbells up 
-Lower the dumbbells back to the starting position

Hammer Curl

- Hold the dumbbell pinched between your hands
- Engage your biceps as you curl up
- Pause at the top and lower slowly

Prayer Curl

Superset 1

-Stand holding a dumbbell in each hand
- With an overhand grip curl the dumbbells up until your arm is bent at 90 degrees
-Rotate your hands to palm up position
-Finish the curl to the top

Reverse Curl Combo

-Stand holding a dumbbell in each hand
-Curl the dumbbells up to the top of a curl
- Rotate the dumbbells 180 degrees so that your palms are facing away from you
- Lower the dumbbells down with the overhand grip

Zottman Curl

-Stand holding a dumbbell in each hand
-Curl the dumbbells up
-Rotate your hands 180 degrees and back
-Lower the dumbbells to the starting position

Twist Curl

-Lay on your back with a dumbbell in each hand extended above you
-Bend your arms at the elbow lowering the dumbbells to the side of your head
-Contract your triceps extending your arms back to the starting position

DB Skull-Crusher

-Get into a push-up position with your thumbs and pointer fingers together making a diamond shape with your hands
-Lower to the ground
-Press yourself back up to the starting position

Diamond Pushup

Superset 2

-Stand holding a dumbbell in each hand
-Bend at the waist to roughly 45 degrees with your hands in front of you with your arms bent at 90 degrees
-Extend your arms behind you flexing your triceps
-Return the dumbbells back to the starting position

DB Kickback

-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/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!

W4/D4 Full arm

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