Name: Playbook - London Papamichael - W1/D5 Chest/back & core
Uploaded: 2023-03-18T20:00:27.352Z
Duration: 90 min
Description: W1/D5 Chest/back & core

Rebecca

Really liked the core exercises in this one.

Shellane

Great and heavy workout. Perfect for a monday morning 6.30!

the workout is so deep that i feel numb 🔥💪🏽

Mica

Another great workout to start my day. Thank you London Papamichael and the bigger stronger program💪💪👊👊

Justin

Backs popping!! Bigger stronger 💪💪👊👊

Great workout man. Seated row and bar rows touched new dimensions in my back. Lets go man

Jeffrey Brian Lewis

Great workout. Finding out my strengths and things I need to improve on. My core definitely needs more focus, but that workout did a great job of targeting it!!

I surprise myself every workout with how strong i am....I’m so satisfied because this program gives results...so if you have goals just follow London💪🏼🔥

Jeanette

Holy shit man that was killer. Ab workouts at the end really got that core burning 🔥🔥🔥#atheleteforlife

Cody Marks

I love the KB torso twists I feel like Wonder Woman

Another kick ass workout. This day takes focus to finish strong.

Chest back core workouts 
Stay focused, give it all  you have

Brace your core, arms close to your body, lead with your elbows, pull back and down with your back

Seated Cable Row (Close Grip)

Chest up, brace your core, focus on Using your chest only ..think of bring your inner elbows together

Seated Machine Chest Press

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

Bring bar right below your chin, have elbow lower than shoulders drive through your heels and keep core braced. Last set is a dropset

Smith Machine Incline Press

Stand with your mid-foot under the bar (medium stance)
Bend over and grab the bar (palms down, medium-grip)
Unlock your knees while keeping your hips high
Lift your chest and straighten your back
Pull the bar against your lower chest

Pendlay Row

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

Engage your core, good form grip, lock in shoulder and upper back.

Bent over barbell row

Amazing upper back move. Keep shoulder and lats back/locked in, drag the bar down your legs past your shin and back up using your lats and back.

Snatch Grip Deadlift

Great exercise to focus on inner & upper chest. No only do you want to press up and down but to also squeeze the bar with your hands to keep chest activated and contracted.

Landmine Chest Press

Lay facing the incline bench, let arms hang in pronated position pull arms back leading with elbows while twisting wrists into supinated position while squeezing lower back

Lower Back DB Row

If you don’t have an Ab roller, use a barbell with weights, trx, or even the seat on the row machine.

Ab Rollout (Core)

Brace your upper body by grabbing something, lift legs up and down focusing on your abs

Exercise Ball Leg Lift

Knees slightly bent, brace your core, twist your body using your core, not arms.

Broomstick Twist

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

Kettlebell Torso Twist

Lift up and forward while contracting your abs

Decline Bench Sit Up

W1/D5 Chest/back & core

Hopefully im back now after a few month with way to much allergies. Workout felt very good!

Always a pleasure. My legs felt strong and helped me run a little faster today.

Feels good to be back. Legs told me to tell you thank you

W1/D1  Legs & lower back

Wasnt feeling at all today! Workout looks great tho!

Loved the ab section at the end. I will feel my core before tomorrow’s alarm goes off! Thanks coach!

This is the type of workout I need to start my weekend.

Amanda

W1/D2 Chest/back & core

Great workout. The Arnold presses Are always best!

GraceRylan15!!

W1/D3 Shoulders & arms

Luis2720

If you see something burning its probably my legs! 🔥

Those db deadlifts rare sneaky. My hamstrings thank you!

W1/D4 Legs & lower back

Round up this friday With a killar workout! Thanks london and happy friday!

really good workout.  ask blacksmith varied exercises.  never got tired of the excercises! Great variation! 💪🏽

W1/D6 Shoulders & arms

My legs were still aching from last leg workouts. Tomorrow = 🦽Awesome workout

W2/D1 Legs & lower back

Great! The dead lifts before core felt great!

W2/D2 Chest/back & core

good workout.  I'm completely finished now! Love the Arnold presses tho! 💪🏽💪🏽

My triceps told me to tell you thank you. ❤

W1/D5 Chest/back & core

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