Name: Playbook - Elika Bang - Wednesday: ARM / BACK
Uploaded: 2022-09-21T22:14:07.741Z
Duration: 90 min
Description: Wednesday: ARM / BACK

Perfect for me starting out my fitness journey!

Justin Messier

- 12 reps each side 
- don’t swing your body 
- steady arm movements with squeeze at top

Regular Curls

- do your best to keep your back against the bench 
- steady movements with full squeeze at top

Sitting Regular Curls

ARM Superset 1

- Pause Hammer Curls 
- Thumbless Reverse Grip Curls

Pause Hammer Curls

- 15 reps each 
- grip it without your thumb

Thumbless Reverse Grip Curl

ARM Superset 2

- Isolate Hold Curls
- Sitting Wing Curls

Isolate Hold Curls

Sitting Wing Curls

ARM Superset 3

- EZ Bar Cable Spider Curl
- Single Cable Grip Spider Curl

EZ Bar Cable Spider Curls

Single Cable Grip Spider Curl

ARM Superset 4

1: hammer curls
2: side curls
3: regular curls

5 REPS EACH

BICEP FINISHER

- Bar Bent Over Row
- Wide Grip Negative Pull-up

Bar Bent Over Row

Wide Grip Negative Pull-up

BACK Superset 1

DB Row

Incline Bench Cable Lat Pull

BACK Superset 2

- Machine Seated Row
- Mid Pause EZ Bar Cable Pulldown

Machine Seated Row

Mid Pause EZ Bar Cable Pulldown

BACK Superset 3

Wednesday: ARM / BACK

Vânia

Pablo

The most challenging routine ever!!! 👏🏻🥵

Yandry FFont

Saturday: ARM / BACK

Friday: CHEST / TRICEPS / ABS

Thursday: HEMI&GLUTE / SHOULDERS

It’s awesome! Haven’t worked out in 14 years and I can feel this bringing me back!  The app is good. Love the rest timer and the videos with the workouts. The daily layout plans and weekly ones are awesome! Great platform/set up compared to others.

Konrad

I’m extremely exhausted! But it was truly worth it 🔥

Tevin Williams

Tuesday: CHEST / TRICEPS

Jorge Sequera

Cristian

Monday: QUADS / SHOULDERS

Was a little confused on this one. I misread the instructions and did these all in a HIIT circuit (30 sec on 30 sec off). Was I supposed to do each set in sequence and then 90sec break?

Wednesday: ARM / BACK

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