Name: Playbook - London Papamichael - W3/D1 Back Workout (Shred)
Uploaded: 2022-01-07T01:02:33.646Z
Duration: 60 min
Description: W3/D1 Back Workout (Shred)

I love training back! The static squeezes in your pull-ups are yummy.

Shellane

Really wasn’t feeling it today but glad I finished.

Brandon

Not engaging core enough ton the back shred program. Found this out late within exercises. No fear, core was redeemed on the total gym

Jeffrey Brian Lewis

Rebecca

Love starting my day with these workouts, feeling better every week

Caleb

Amazing workout today! GREAT pump 🤙💪

Joel

Ok that last set of 20 reps at the end was like WHOA!!!!

Hypertrophy style back workout for the ultimate pump & growth.

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

Retract scapula and keep elbows down and lift chest up while pulling your body up. Keep your focus on your lats on perform
A static hold at the top for 2 seconds.

Wide neutral grip pull-ups with static hold

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

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

W3/D1 Back Workout (Shred)

Brutal especially cause of the low rest and amount of sets. But I have an amazing pump

Derick

Training back is one of my favorite things to do in the gym, a shred program from #london is even better.

W1/D1 Back Workout (Shred)

The calf raises really tolk me out to day

Short but deadly. Love this program. #LEGendary #bodybylondon

W1/D2 Leg Workout (Shred)

good workout that became extra heavy when you were a little tired in the legs since yesterday's workout!

W1/D2 Leg & Glute Workout

Maximilian

Josh Mhel Muego

Great chest workout, especially the landmine presses!

W1/D3 Chest Workout (Shred)

The 1 1/2 bicep curls are spicy! Thank you London

Arm day 👗 whew 
Hope I can lift my gallon water later....

W1/D4 Arm Workout (Shred)

4 sets of 20 reps = hot girl summer shoulders

W1/D5 Shoulder Workout (Shred)

Today, my back thanked me for a job well done. Thanks London

Had to split this workout because of an appointment but I can say I felt every rep from yesterday.

W2/D1 Back Workout (Shred)

W2/D2 Leg Workout (Shred)

Because I have a pear-shaped figure, a program like the one London created helps to balance my look. Thanks Coach. #bodybylondon.

Hello Machine Chest Press Drop set of 20. How I love thee🙃

W2/D3 Chest Workout (Shred)

Saw a horseshoe in the back of my arm. Good to be back!

W3/D1 Back Workout (Shred)

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