Name: Playbook - London Papamichael - W2/D1 Back Workout (Shred)
Uploaded: 2021-01-18T11:47:55.530Z
Duration: 60 min
Description: W2/D1 Back Workout (Shred)

Amanda

Another day, another smashed workout 🏋️‍♀️

Katya

Ouch. Another session smashed in the books 📚

The best back workout circuit yet. High reps + focus = lean muscle growth. 💪

Shellane

good Work out.  removed two exercises so I would not get  bad back pain again.

Rebecca

Shrey

Adam

Hypertrophy style back workout for the ultimate pump & growth.

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

Superset Exercises if you’re short on time.

You want a big stretch and then. Really good contraction in your lats.

Cable Bent-over Lat Pulldown

Keep shoulders down, retract scapula. Pull
Weight down by leading with your elbows and only using your lats, control the weight on the way back up and get a full stretch and repeat

Wide Grip Machine Lat Pulldown

Bend knees and slight squat position with your back flat. Let arms hang from your chest and pull
Bar into your bellybutton and repeat. Keep core tight and back flat.

Hex Bar Bent-over Row

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

Stay bent over at a 45° angle, keep neck neutral, your Lats engaged and core tight. *last set is a drop set(lower the amount of weight to where you can perform 20 reps with good form).

Wide Grip T-bar Row

Keep scapula and lats engaged by not going through the full
Range of motion, this allows for the ultimate burn/pump at the end of your workout. *last set is a drop set(lower the amount of weight to where you can perform 25 reps with good form).

Neutral Grip Cable Pulldown

Stand with your mid-foot under the barbell. Bend over and grab the bar with a shoulder-width grip. Keep chest up, lock in shoulders and lats. Pull!

Barbell Deadlift

Sit up right, retract scapula and use your lats to pull down the weight, lead with your elbows

Seated Wide-Grip Lat Pulldown

Place your left leg in front of your right, and grab the weighted end of the bar with your left hand. Bend slightly so that your chest is facing towards the floor. It should be at the same angle as the bar you've just picked up.
You can rest your right hand on your right knee to increase your stability. You can now drive your left elbow up as high as possible, raise your left hip at the same time, but focus on keeping your back still. You don’t want to rotate your back, as this will dramatically increase the strain on your lower back and potentially cause an injury.

Now lower your arm back down so that it is straight. Again you need to focus on keeping your back motionless (don't let it rotate.)

When you lower your arm, the weights should be nearly touching the floor. When it’s in the up position, your hand should be nearly under your armpit.

Meadows Rows

Brace your core, try not to kick your hips back and being your top half of your body bending forward.

Barbell Good mornings

W2/D1 Back Workout (Shred)

Mica

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)

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)

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 👊🏻 💥 👊🏻

W2/D1 Back Workout (Shred)

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