Name: Playbook - London Papamichael - W1/D1 Back Workout (Shred)
Uploaded: 2022-01-07T01:02:33.589Z
Duration: 60 min
Description: W1/D1 Back Workout (Shred)

Rebecca

Brutal especially cause of the low rest and amount of sets. But I have an amazing pump

Derick

Training back is one of my favorite things to do in the gym, a shred program from #london is even better.

Shellane

Good to be back. Speaking of back, my Lats left it all on the floor. Feeling awesome

Well I hate pull ups 😩 I did them all but I don’t like them. Tough workout.

Amanda

Building a stronger back will help me physically and mentally carry the daily burdens. Great response time from London on alternative workouts. The man isn’t playing around!!!

Derek King

Breathing heavily right after that 20 rep

Robert

Brandon

Justin

Very nice with a new program and new exercises. If the program continues so here I will be tooootally finished after a few weeks!  Phu!  good start on a Saturday morning! Thanks London! 💪🏽

Epic first day brother. So stoked to get through the 30 days.

Mica

Caleb

maxime belhassen

Richard Cario Jr.

So today is day one, couldn't do all rep ranges, but that said I'll get there. Kick ass workout! 
Time for abs 
Thx London feels great to have a routine and burn 
Hugs Glenn

Glenn

Thank you London for having “my back”...

And my legs, core and most of all my best interest in mind. You are truly a fitness professional.

Great! Feeling it in my upper arms and shoulders! 👍

Matt

W1/D1 in the books. Loved it!!  Got any plant based nutrition tips / hacks?  Thanks brotha!! 👊🏻 💥👊🏻

Adam

Been lifting for a while now, and I just felt the best pump I’ve ever had. Thanks for pushing me to my limits today London 💪💯

Joel Ordoñez

Matthew Meiser

💪🔥💪🔥💪🔥💪🔥🔥🔥💦💦💦

Breno De Faria

Roberto Oneworld

Ok those last few high number of reps on the last sets are MURDER! Let’s do it again tomorrow.

Hypertrophy style back workout for the ultimate pump & growth.

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. *last set is a drop set(lower the amount of weight to where you can perform 20 reps with good form).

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

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

W1/D1 Back Workout (Shred)

The calf raises really tolk me out to day

Short but deadly. Love this program. #LEGendary #bodybylondon

W1/D2 Leg Workout (Shred)

Jeffrey Brian Lewis

good workout that became extra heavy when you were a little tired in the legs since yesterday's workout!

W1/D2 Leg & Glute Workout

Maximilian

Josh Mhel Muego

Great chest workout, especially the landmine presses!

W1/D3 Chest Workout (Shred)

The 1 1/2 bicep curls are spicy! Thank you London

Arm day 👗 whew 
Hope I can lift my gallon water later....

W1/D4 Arm Workout (Shred)

4 sets of 20 reps = hot girl summer shoulders

W1/D5 Shoulder Workout (Shred)

Today, my back thanked me for a job well done. Thanks London

Had to split this workout because of an appointment but I can say I felt every rep from yesterday.

W2/D1 Back Workout (Shred)

W2/D2 Leg Workout (Shred)

Because I have a pear-shaped figure, a program like the one London created helps to balance my look. Thanks Coach. #bodybylondon.

Hello Machine Chest Press Drop set of 20. How I love thee🙃

W2/D3 Chest Workout (Shred)

Saw a horseshoe in the back of my arm. Good to be back!

W1/D1 Back Workout (Shred)

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