Name: Playbook - London Papamichael - W1/D4 Arm Workout (Shred)
Uploaded: 2022-01-07T01:02:33.609Z
Duration: 45 min
Description: W1/D4 Arm Workout (Shred)

Rebecca

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

Shellane

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

very well composed arm workout.  already feeling burns in the arms.  good start to a Friday!

That was a burner but the pump is real. Just getting started.

Brandon

Jonathan

Go in. Trust the process. Experience the change and put the freakin gas petal down, don’t stop!!!

Derek King

Awesome. Great pump and quick workout which I need only have an hour and fifteen minutes in the morning

Caleb

Adam

Favorite day of the week, CRUSHED arm day today! 💪🤙

Joel Ordoñez

🔥 🔥 💪💪💪🔥🔥
Always appreciate when I finish I know I did something 
good for me!

Matt

Breno De Faria

I like the anterior and posterior arm workout. The drop sets make a serious difference in the last set of reps. Thanks London. #athlete4life

I hate arm day but he made it fun! Did the super set!💪

Remzee

Was a nice hustle for sure! Kept me moving! 💪💪💪

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.

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

W1/D4 Arm Workout (Shred)

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.

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)

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/D4 Arm Workout (Shred)

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