Name: Playbook - London Papamichael - W1/D5 Chest/back & core
Uploaded: 2021-01-18T11:47:56.450Z
Duration: 65 min
Description: W1/D5 Chest/back & core

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

Great start of this week. Very sweaty workout

Rebecca

Shelby

Best upperbody workout I have done in a while! 👏🏽

Shellane

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

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

Superset Exercises if you’re short on time.

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

Seated Cable Row (Close Grip)

Can be performed on knees or standard depending on fitness level

Bodyweight Push-Ups

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

Seated Machine Chest Press

This allows you to do more Reps, great way to start a back workout

Machine Assist Pull-up

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

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

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

Be sure to finish the movement by squeezing your glutes

Weighted lower back extension

W1/D5 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

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!

W1/D2 Chest/back & core

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

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! 🐝🐝🐝🐝🐝

W1/D5 Chest/back & core

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