Name: Playbook - London Papamichael - W1/D3 Chest Workout (Shred)
Uploaded: 2021-01-18T11:48:51.264Z
Duration: 60 min
Description: W1/D3 Chest Workout (Shred)

Amanda

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

Mica

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

Great chest work out programming. The high number of reps really help with muscle striation. #swolesquad

Shellane

Even though my dog gave me “don’t go to the gym today” eyes, I still got up and did it! Sorry Lucy.

The thing I love most about these workouts is that they challenge your muscle groups differently.  Plus London is always available if you have a question or concern. He is the real deal.

Brandon

Been lacking motivation lately but trying to take it a day at a time. Good sweat today.

Great workout. Felt a bit stiff in the back from earlier workout so it was a bit hard to feel fully movable. 🙃

Rebecca

Those multi-level cable flies hitting my pecs in a different way today. Got that fiyah!

Crazy pump!!!! Looking forward to my off day to watch my Skins (errr WFT) pick up that 4th win, in the putrid NFC East.

Adam

Shrey

Kneeling cables flies really force you to work those pecs!

Hypertrophy style chest  training. For the Ultimate Chest PUMP!

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

Superset Exercises if you’re short on time.

From
Your knees perform these reps with a smooth motion and a good stretch, squeezing your pecs at the bottom of the movement.

Cable decline fly

Perform the directly after your decline cable flys for a great warmup and chest pump

Pushups

By doing this chest press on a machine it allows you to focus on heavy sets and a maximum pump. The last set is a dropset for 20 reps

Machine Chest Press

Hang band from bar above and wrap around barbell. This will act as a spot to allow to go heavier with better range of motion.

Barbell Incline Press w/ Band

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

Line handles up with your chest, chest up with core engaged. Split stance for balance. Thinking about hugging a big tree, slight bend in the elbows and try to think about bringing your elbows together while coming forward to really contract the chest and control the weight on the way back while stretching your chest with no shoulder pain

Standing Cable Chest Fly

Arms close to body, press dumbbells together, while pressing up focus on smashing the Dumbbells together at the same time

Neutral Grip DB Press Variation

Chest up, core engaged/tight. Line the handles up with your lower chest/nipples to focus on hurting your lower chest. Think about trying to touch your elbows together throughout the movement to really hit the chest.

Hammer Strength Decline Press

You’re going to alternate the angles each rep, start low then come up, that’s one rep then up slightly higher, then again, and again and work your way back
Down, so you should hit 4 different angles in this movement.

Levels Cable Fly

W1/D3 Chest Workout (Shred)

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

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)

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  :)

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.

W2/D5 Shoulder Workout (Shred)

The bird did rows snuck up on me. Excellent compound exercise. I will feel those tomorrow.

Great back session. Had my DB pullovers,  happy girl! #trainwithlondon

felt well needed and good after a full long day with an intensive group meeting for a study assignment.  nice to clear the brain!

W3/D1 Back Workout (Shred)

Leg work out on a Monday. Great way to start the week.

What have you done with me London !!! 6 rounds of hack squats 🤯 well that was my weekend there #nowalkingforme

Alternating side lunges hit like no other. DO IT!

W3/D2 Leg & Core Workout (Shred)

Decline cable Flys and push ups = swole status

What a ”slap in the face”-workout after a week of rest. Wooow. Muscles are already burning. 🔥

I really love how my upper body looks after a chest workout. Thanks London. #bodybylondon

W3/D3 Chest Workout (Shred)

Nice follow up workout after legs. 

Thanks London. #tanktop ready #bodybylondon

Best arm and ab workout in a while. 26c inside and sun is shining through the Windows so very hot and sweaty

W3/D4 Arm & Core Workout (Shred)

Omg london.  what have you done?!!!!!  so sickly sweaty but a VERY good workout.  Best shoulder workout in a long time!  And I also did not feel my shoulders hurting as usual... to much adrenaline!

The bent over DB rear laterial raises are the perfect finisher for this  shoulder exercise. Love how my delts are looking.

W3/D5 Shoulder Workout (Shred)

My lats look so good, just call me BATGIRL! 
#bodybylondon

I did those pullups LAST as a personal challenge I set for myself. I did it with a smile 😊 Thanks London. #bodybylondon

W4/D1 Back Workout (Shred)

Legs feeling strong and looking good for the weekend.

Don't sleep on those banded KB deadlifts. They hit the spot for real.

crazy good workout!  completely exhausted!  hope for proper sore muscles in the upcoming days!

W4/D2 Leg & Core Workout (Shred)

Great workout to start this weekend with! Hope to finish shred 2.0 this weekend! Feeling happy and energetic now when there is sun, blue sky and some daylight in Sweden again!

Solid pump 👊🏻 💥 👊🏻 
Can’t wait to see what you’re gonna cook up for 2021 my man!!

W4/D3 Chest Workout (Shred)

Great second to last workout on Shred 2.0, felt stringent than the beginning of the program! So success!

W4/D4 Arm & Core Workout (Shred)

Great finisher of this program. More Arnold pressens to the pepole!

Awesome 4 week workout plan!! Loved it & excited to see what’s next. Thanks brotha 👊🏻 💥 👊🏻

W1/D3 Chest Workout (Shred)

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