Name: Playbook - London Papamichael - W1/D2 Chest/back & core
Uploaded: 2021-01-18T11:49:27.334Z
Duration: 65 min
Description: W1/D2 Chest/back & core

My obliques are screaming. Barbell wood chops is a killer. Loved every bit of it

Long time i did chest or uppger body bc of a hurting shoulder, but this ones burns already!

Rebecca

Shelby

God workout. Worked good to have after yesterday leg workout. Works great to do at home as well

First workout on the empowered program  and loved it. Looking froward to tomorrow.

Caleb

Shellane

Intense Chest / Back / Core a workout. 

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

Superset Exercises if you’re short on time.

Sit up right, retract scapula and use your lats to pull down the weight, lead with your elbows

Seated Wide-Grip Lat Pulldown

Keep back flat, core engaged,  and perform Row, do not let DB touch ground, 10 reps each side

Core Activated DB Row

Really focus on controlling the weight, slow and controlled, stretch the muscle the contract.
Last set is a dropset

DB Incline Chest Press

This will hit mid to lower back, hold for 2 secs at the top

Inverted Row supinated Grip

By lying directing on the ground you take out all moment on this movement. Only your chest will be working. As soon as your elbows touch the ground press directly up and squeeze your chest. You want dumbbells to almost touch on the squeeze at the top.

Dumbbell Floor Press

Place your left leg in front of your right, and grab the weighted end of the bar with your left hand. Bend slightly so that your chest is facing towards the floor. It should be at the same angle as the bar you've just picked up.
You can rest your right hand on your right knee to increase your stability. You can now drive your left elbow up as high as possible, raise your left hip at the same time, but focus on keeping your back still. You don’t want to rotate your back, as this will dramatically increase the strain on your lower back and potentially cause an injury.

Now lower your arm back down so that it is straight. Again you need to focus on keeping your back motionless (don't let it rotate.)

When you lower your arm, the weights should be nearly touching the floor. When it’s in the up position, your hand should be nearly under your armpit.

Meadows Rows

On a bench, chair etc 

Grip with hands and extend legs and lean back then bring knees to your chest and bring chest to knees and repeat

Bodyweight Knee To Chest

Lay on your side, form a straight line and Lyft both legs off the ground, bring your elbow to your knee with contracting your abs and obliques 20 reps each side

Side Crunch

Take a knee, grip kettlebell from the sides and bring up from the to the alternate side focusing on your torso/core to control the movement. 20 reps each side.

Kettlebell Torso Woodchop

Brace core, don’t let arms or legs take over the movement

Machine Ab Crunch

W1/D2 Chest/back & core

This was a killer workout. I was struggling to take the stairs after this one 🤣😁🤣..

Glad to be back and start with leg day. Will probably not be able to walk tomorrow and What i have missed that! 😶

W1/D1  Legs & lower back

This one definitely pushed me in a really good way. Loving the challenge 😁👍

Heavy but great start on a friday and this weekend! 💪🏽

very well composed workout that works great to do at home with weights and rubber bands and a little more repetitions. lats will burn tomorrow.

W1/D3 Shoulders, Arms &
Glutes

I truly understood what hustling for the muscle looks like after this workout today 😂😂😂🙏 nothing but gratitude to you. Number of times you corrected my form even though I am spamming you shows how dedicated you are 🤗🤗

Wasnt really feeling it today, but that wasnt your fault! The workout was great, just that my mind wasnt there to 100%. Better luck tomorrow!

Bruning leg workout. Felt great today, will ache tomorrow.

W1/D4 Legs & lower back

This is a killer workout. Looks easy but makes you sweat 😁

Great start of this week. Very sweaty workout

W1/D5 Chest/back & core

My glutes are on fire 🔥. Great Monday start ❤️

very well combined work out that leaves you completely exhausted with an aching butt 😬

W1/D6 Shoulders, Arms & Glutes

Amanda

Killer leg workout. The Bulgarians got me 💀

W2/D1  Legs & lower back

Wasnt feeling it today, better luck tomorrow! 😬

Great ab workouts. Both chest and ABS are burning Now! Phew!

Kettlebell woodchops are deceivingly effective. 💪🏾 #athlete4life #TeamLondon

W2/D2 Chest/back & core

The tricep exercises were definitely challenging. The slow motion gets you at times. At the end it’s a superb feeling to know that you are growing stronger with one set at a time

Really great workout, Also found a newly built gym in neighbourhood, so that was fun!

Good and really heavy arm workout if You maximize! Felt great and strong!

W2/D3 Shoulders, Arms &Glutes

There is definitely a significant improvement for second week compared to first one. It actually took me by surprise. Love every bit of it. This time my deadlifts were in super good form 😀.

I dont know if it was the PWO (that may have been quite strong), the sunny monday or the fact I havent been on the gym in a week, but a few PB was broken probably to the fact I am not beeing able to walk tomorrow… 🙃

Yo! Lean forward on the adductor/abductor machine and tell me what your booty feels like! 🐝🐝🐝🐝🐝

W2/D4 Legs & lower back

This is exactly what I needed after a long day..

Good workout both for arms and core. Felt really Good and strong so i did a few extra reps...

W2/D5 Chest/back & core

W2/D6 Shoulders, Arms & Glutes

Thanks for the muscle ache I Will have tomorrow! Great workout

W3/D1  Legs & lower back

My form has improved tremendously with these workouts. I am excited to see what’s in store for me 😊❤️

W3/D2 Chest/back & core

Really Good shoulder work out. With heavier weights its quite hard! Works absolutley fine to do at home as well.

MY 🍑 is swole like I've been stung by a 🐝

W3/D3 Shoulders, Arms &Glutes

Good last leg workout for this week, sweaty!

Definitely felt the lying hamstrings exercise today

W3/D4 Legs & lower back

Feels good to be back. There is something empowering seeing a female doing a wide T-row exercise. Guys stop and stare while I knock out these reps. Lol!

W3/D5 Chest/back & core

Alternating glute leg lifts are no joke! Get er done!

W3/D6 Shoulders, Arms & Glutes

awesome workout to start a rainy Wednesday with.  calves and hamstrings will burn tomorrow which I look forward to!

W4/D1  Legs & lower back

Great workout to kick Odd the week with! Chest are pumping right now!!!!

W4/D2 Chest/back & core

Best workout of this kind, so high pulse all over. Really sweaty, loved it. 💪🏽💪🏽💪🏽💪🏽💪🏽💪🏽

Great pump today London! Thank you❤❤❤❤

W4/D3 Shoulders, Arms &Glutes

best leg / lower back workout on this program.  feel stronger than the first leg / lower back workout on this program.  even if it's a sickly good workout, it's a bit of a shame that it's repetitive during the program.  have had sick muscle eache after each session tho, so not complaining. 
Now im feeling pumped, energized and ready for today!

W4/D4 Legs & lower back

heavy workout for back and abs.  😋 for back I have now used all the weight plates I have at home... (and could have taken even more)... 😊 clear success from the first session in this program!  💪🏽💪🏽

W4/D5 Chest/back & core

Good end to this program. Missed arnold the presses so did a few sets with it before the session was over! =)

This program challenged muscle groups I hadn't hit in a while. Looking forward to starting another program.

W1/D2 Chest/back & core

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