Name: Playbook - London Papamichael - W2/D3 Shoulders & arms
Uploaded: 2023-03-18T20:00:27.367Z
Duration: 90 min
Description: W2/D3 Shoulders & arms

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

Rebecca

Justin

My triceps told me to tell you thank you. ❤

Shellane

I have a new respect for DB Spider Bicep Curls. 😄

"Today we are hitting shoulders and arms. Make sure to push yourself. Share your results with me on Instagram @itslondonbro"

Pec deck reverse fly

Great way to finish the workout, start with dumbbells in front and rotate during the Pressing motion and finish behind your head. * last set is a dropset, lighten the weight and perform 20 reps with good form.

Standing Arnold Press

Grab the barbell of the smith machine with the palms facing forward and lift it up so that your arms are fully extended. This is the starting position.
Slowly begin to lower the barbell until your arms form a right angle. Inhale during this portion of the movement. Tip: Keep your head slightly tilted forward to ensure good form.
Once you feel the contraction, lift the barbell back to the starting position using your shoulders while exhaling.
Repeat for the recommended amount of repetitions. Last set is a dropset

Smith Machine Behind the Neck Press

Hands in medium grip, slight bend in knees, brace your core. First set is a warmup

Smith Machine Shrugs

Brace your core, try to flex your lats and lead with your elbows. You want you elbow higher than your hands when you bring the weight up. 
Last set is a dropset to failure.

DB Lateral Raise

Pyramid up in weight for 7 sets then pyramid back down for 7 sets to beginning weight. NO REST, go straight through the 14 sets!

“Run the Rack” DB Bicep Curl

Really dip your elbows into the padding and make sure your mind muscle connection is strong with your bicep.

Machine Preacher Curl

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

Bent over, keep arm tight to your body and extend arm. Do both arms at same time

Tricep Kickbacks

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

Cable Reverse Grip Tricep Pushdown

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

Machine Tricep Dips

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

Tricep Rope Pressdown

W2/D3 Shoulders & arms

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

Really liked the core exercises in this one.

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

W1/D5 Chest/back & core

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

Mica

W2/D1 Legs & lower back

Great! The dead lifts before core felt great!

W2/D2 Chest/back & core

W2/D4 Legs & lower back

Love training back! Used a different grip with the seated row for variety. Ooh wee. #bodybylondon #getthelondonlook

W2/D5 Chest/Back & Core

fantastic program.  feels in the biceps.  high energy!  yay! 👏🏽

Hey man. Keep going. That db curl radiation was fire. Thanks

Jeffrey Brian Lewis

W2/D6 Shoulders & arms

good workout, I added some exercises for the inside thighs afterwards.  had energy left! The donkey ones tho, no matter how much you make them, they feel the next day 🐴

W3/D1 Legs & lower back

good morning monday!  good workout but I took it very calmly and with light weights after having a break in 2 w due to extreme back pain ... but this felt okay, now I will stretch.

W3/D2 Chest/back & core

Omg. Completley dead and burning arms! 🔥

Tricep kickbacks Will def. Feel later today! 👏🏽

Hwy man. Got a scale yesterday. Weighed in immediately at 239. Upon waking up at 235 and after my morning workout 229. Thank you.

W3/D3 Shoulders & arms

Today's workout was one of my best sessions in a while. I felt strong, pushed myself harder and my body felt every rep. Thanks London.

Oh i missed this energy agree this work out! Great workout for legs! Im now ready for the day

W3/D4 Legs & lower back

The lower DB rows are my favorite exercise out of this program. Feeling the burn for sure! #bodybylondon

Great workout for a awesome start of the week.

W3/D5 Chest/Back & Core

Sun outside and the absolutley best work out in a while. This was a great start of the day! Thanks london! 👏🏽☀️💪🏽

I love the lovato straight bar bicep curls. The 2/1/4 tempo is a slow burn. Definitely a great workout today.

Week three is in the books. Week 4 starts tomorrow. I’m definitely making gains with this bigger stronger program

W3/D6 Shoulders & arms

It's important to mentally connect with your workout. Just don't rush thru the set, be sure you're activating those muscles and feeling the squeeze before moving onto the next rep.

Great to be back at this program! Now We hit the last week with a awesome leg workout! So sweaty! 🥵 <— me right now.

W4/D1 Legs & lower back

Yo, DB pullover for the  win! Thank you London. More of these pretty please? #bodybylondon #playbook

High energy workout. Great for a thursday morning!

Used total gym for crunch set, recommend this. Got a feeling getting into the lower 200s will be a challenge.  Thanks for your help and support bro. Keep going

W4/D2 Chest/back & core

A real ”hit me in the face”-workout! Sweat is dripping.

W4/D3 Shoulders & arms

Loving the db deadlift today. It's one of those under rated exercises that needs to be included in all leg workouts. Thanks London.

Leg workouts! 🥰 this Will definitley make you sweat!

W4/D4 Legs & lower back

Finished the core section with 3 sets of 20 reps of the decline sit ups. Ooh my core will be talking tomorrow.

W4/D5 Chest/Back & Core

Today's workout got my tank tops happy. 💪 #bodybylondon

W2/D3 Shoulders & arms

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