Name: Playbook - London Papamichael - W1/D4 Arm & Core Workout (Shred)
Uploaded: 2021-01-18T11:44:34.721Z
Duration: 60 min
Description: W1/D4 Arm & Core Workout (Shred)

Shelby

Mica

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

Amanda

Don't sleep on those DB spider curls! Laying on a bench in prone position while performing biceps curls isolates all of the other muscles EXCEPT the biceps. Those puppies gotta work.

Shellane

good workout even though i was doing it in the evening and I definitely have the most energy in the morning.  I was intended to take it easy but got full speed ahead anyway bc my new Work out Music list on Spotify.  = muscle rave!  💪🏽🥳

Rebecca

Great pump, I liked the plate bicep curls and the core section today. 3 sets of 20, whee!

Yowza dude!!  Arms are fried but feeing good. 👏🏻

Adam

Shrey

High number of reps will help me get that lean look. I fell in love with a dumbbell spider curl. #truelove

Great arm
Workout for with minimal rest time and maximum pump! I
Encourage to superset the exercises. So first exercise (triceps) and go directly into with second exercise(biceps), rest 30 seconds then repeat as directed. Do the same with 3 and 4 and so on.

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

Superset Exercises if you’re short on time.

Great tricep move to get warmed up and hit all 3 heads of the tricep.

Tricep Rope Pressdown

Perform 1 1/2 reps on this movement. So curl then go back down half way then back up, then all the way back down, that’s 1 1/2 reps! 
Really dip your elbows into the padding and make sure your mind muscle connection is strong with your bicep.

Machine Preacher Curl

Bent over, keep arm tight to your body and extend arm. 15 reps each arm

Tricep Kickbacks

Try with plates, kettlebells or dumbbells . 10 reps each arm for 20 total reps, alternating each arm.

Alternating Bicep Curl w/ Twist

Load up on the weight here, really burn out your arms with the drop set at the end.

Machine Tricep Dips

By leaning up against the preach curl pad, it takes out any momentum used by the body. All the focus in on your biceps. Dropset at the send

Strict DB Hammer Curls

Set the bench at a 45° angle, press up against with your chest, slight bend in your knees, let your arms hang and curl

DB Spider Curls

Arms tight to the body, brace your core, focus on using your Tricep only not your wrists

Cable Reverse Grip Tricep Pushdown

Let the momentum of your core carry your fro side to side, don’t use your arms and shoulders

Kettlebell Torso Twist

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

Machine Ab Crunch

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

Side Crunch

W1/D4 Arm & Core 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)

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)

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.

W1/D4 Arm & Core Workout (Shred)

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