Name: Playbook - London Papamichael - W3/D1 Back Workout (Shred)
Uploaded: 2021-01-18T11:48:56.603Z
Duration: 60 min
Description: W3/D1 Back Workout (Shred)

The bird did rows snuck up on me. Excellent compound exercise. I will feel those tomorrow.

Shellane

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!

Rebecca

Adding a pause at the top of the pull feels empowering.

Shrey

Adam

Great back workout today. I completed a bonus set of the full rack of the cable close grip lat pulldowns. It made some head turns for sure. #bodybylondon

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.

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

Seated Cable Row (Close Grip)

By having the assistance it will allow you to do more reps with good form at the end of this workout.

Assisted Wide Grip Pull-ups

No need to go heavy on this movement. Fully engage your core before you perform the Row. Keep leg straight, toes pointed down. Do not rush the row. 15 reps each side

Bird Dog Rows

Cable Close Grip Lat Pulldown.

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

Retract scapula and focus on driving elbows down and contracting your lats. Avoid and swinging or momentum. Pull bar into chest and return to starting point for a full stretch on your lats.

Wide Grip Cable Pulldown

Grasp one dumbbell from behind or from side with both hands under inner plate of dumbbell. Position dumbbell over chest with elbows slightly bent. Keeping elbows slightly bent throughout movement, lower dumbbell over and beyond head until upper arms are in-line with torso. Pull dumbbell up and over chest.

DB Pullover

Be sure to finish the movement by squeezing your glutes

Weighted lower back extension

W3/D1 Back Workout (Shred)

Amanda

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)

Another day, another smashed workout 🏋️‍♀️

Katya

Ouch. Another session smashed in the books 📚

W2/D1 Back 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.

W3/D1 Back Workout (Shred)

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