Name: Playbook - London Papamichael - W1/D1 Back Workout (Shred)
Uploaded: 2021-01-18T11:44:35.104Z
Duration: 60 min
Description: W1/D1 Back Workout (Shred)

Amanda

Mica

It’s always awesome to workout to your plan. I enjoyed it thoroughly. 👍👍

Back at it and looking good doing it! @foy11_24

Shellane

Weighted lower back extensions hit different at the end of a workout. Whew!

New week. New mindset. Rededication 💪🏼

Brandon

good back work out, should be interesting to see how the strength in the back develops during this program!

Rebecca

Lower DB row are some of my favorite exercises.

Day 1 in the books!!  Back is on 🔥 🔥 🔥

Adam

Hypertrophy style back workout for the ultimate pump & growth.

Go as heavy as you can with good form. Try to increase the weight each set. 

Superset Exercises if you’re short on time.

Attach bands to a dumbbell or to the bottom of the pull-up rig. Attach one on each shoulder. This will
Add extra tension to the movement.

Banded Neutral Grip Pull-ups

Retract scapula and keep elbows down and lift chest up while pulling your body up. Keep your focus on your lats on perform
A static hold at the top for 2 seconds.

Wide neutral grip pull-ups with static hold

Stay bent over at a 45° angle, keep neck neutral, your Lats engaged and core tight.

Wide Grip T-bar Row

Retract scapula and focus on driving elbows down and contracting your lats. Avoid and swinging or momentum. Pull bar into chest and return to starting point for a full stretch on your lats.

Wide Grip Cable Pulldown

Amazing upper back move. Keep shoulder and lats back/locked in, drag the bar down your legs past your shin and back up using your lats and back.

Snatch Grip Deadlift

Keep scapula and lats engaged by not going through the full
Range of motion, this allows for the ultimate burn/pump at the end of your workout. *last set is a drop set(lower the amount of weight to where you can perform 25 reps with good form).

Neutral Grip Cable Pulldown

Lay facing the incline bench, let arms hang in pronated position pull arms back leading with elbows while twisting wrists into supinated position while squeezing lower back

Lower Back DB Row

Be sure to finish the movement by squeezing your glutes

Weighted lower back extension

W1/D1 Back Workout (Shred)

I really thought it’s either I saw London or Heaven 🔥🦿🥲

I love love love it. This was amazing one .

Those single leg bridges are no joke! It's like the icing on your cupcake! 🧁#bodybylondon

W1/D2 Leg & Core Workout (Shred)

This feels like a cop arresting me for working out too hard 🔥💪🏽👮🏻‍♂️

These workouts are designed with great care. I feel that after completing the workout. My heart pace went up and down as if I am doing a huge HIIT workout. #mythbusted

W1/D3 Chest Workout (Shred)

Shelby

It’s so good to be back. My core is screaming 🤣🤣🤣

W1/D4 Arm & Core Workout (Shred)

My tank tops and shoulders thank you. 😊 #bodybylondon

W1/D5 Shoulder Workout (Shred)

Another day, another smashed workout 🏋️‍♀️

Katya

Ouch. Another session smashed in the books 📚

W2/D1 Back Workout (Shred)

Leg day was the Valentine my body needed.

The wide walking lunges are the bomb dot com! #bodybylondon

W2/D2 Leg & Core Workout (Shred)

Chest workout so good, my sleeves fell off! #swolepatrol #bodybylondon

Great chest workout. The decline push-ups are no joke! I definitely noticed my increased strength since training with London.

Great but heavy workout. Will feel it in the muscles tomorrow!

W2/D3 Chest Workout (Shred)

Excellent core section at the end! My obliques thank you. 😊 #trainwithlondon

hey, great workout.  was not at home with usual weights but think it worked quite well anyway.  Guess we will see tomorrow  :)

Shrey

W2/D4 Arm & Core Workout (Shred)

nice to Work out again after a week in another city with only freezing walks.  fun with new exercises on the program.

W1/D1 Back Workout (Shred)

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