Name: Playbook - London Papamichael - W3/D2 Chest/back & core
Uploaded: 2021-01-18T11:46:50.028Z
Duration: 70 min
Description: W3/D2 Chest/back & core

Rebecca

"Today we are hitting chest, back and core. Make sure to push yourself. Share your results with me on Instagram @itslondonbro"

Bring car right below your chest, don’t let elbows flare out. 
First two sets are warmup.
Last set is a drop set

Slight Decline Smith Machine Press

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

Seated Wide-Grip Lat Pulldown

Take a resistance band and form a figure 8 on your back, loop your arms through and grab band with your hands then pick up DB and perform the chest press

Bands DB Incline Chest Press

Do not allow your arms to go all the way back up, keep tension in your lats, great way to finish off. Last set is a dropset ;)

Neutral Close Grip Lat Pulldown

On the way down when you get to Max stretch slowly rotate wrists inwards then
Rotate back, then press up and again at the top rotate wrists inwards and bring elbows in to squeeze the chest.

Poliquin Press

Start with hands in neutral grip like a fly and on the way up turn your wrist to pronated position and crossover and squeeze and alternate.

Lying Cable Fly to Press

Brace core, don’t let arms or legs take over the movement

Machine Ab Crunch

Take a knee, grip kettlebell from the sides and bring up from the to the alternate side focusing on your torso/core to control the movement. 20 reps each side.

Kettlebell Torso Woodchop

Lift up and forward and contract your abs

Crunches

Hold yourself up with arms locked, lean forward slightly and use lower abs to bring your knees to your chest, try not to use your hips

Leaning Reverse Crunch

Lay on your side, form a straight line and Lyft both kegs off the ground, bring your elbow to your knee with contracting your abs and obliques 20 reps each side

Side Crunch

W3/D2 Chest/back & core

Ouch! That’s all I can say about this workout 😂

Amanda

Great start to the last program I have lefr. Hey Ho lets go, August here We come!

good start to a new program!  get to see where this leads and if I survive

W1/D1  Legs & lower back

Great workout, but abs are never fun I have to admit! 😬

Was this program written for your worst enemy? 😈
Really heavy but nice workout. It felt good to wake up after a few unfocused hours in front of the computer.

W1/D2 Chest/back & core

Luis2720

I’m mad at your for the run the rack. It’s just rude. 😂

Yes! The Arnold presses Are back! Awesome! But the preacher curls after all the the db biceps curls, really? It wasnt nice of you. Thank you London, now I dont have any arms left. They fell off. 😬💪🏽 please help me search!

W1/D3 Shoulders & arms

Sunday sweat is real! Great variations of excercises!!

People underestimate the benefit of barbell good mornings. They are great for the core as well as a full body warmup. Thanks London

Shellane

Another great leg day in the books. Thanks London for holding me accountable to my workouts 👊

Justin

W1/D4 Legs & lower back

Great workout, think it would be even better in the morning when Im more energetic than in the Atternoon!

1 more to go for the week! Bigger Stronger Week1 💪

W1/D5 Chest/back & core

London! This was the best workout you have put together for shoulders and arms! totally finished now.  feel run over by a truck! 😩❤️

Boom. Here we go!! Beach time after this pump 👊🙌💪

W1/D6 Shoulders & arms

Db split stance 💔 sweaty and shaky legs

Today I revised my form on my seated good mornings. With a #40 straight bar, I really felt my lower back muscles work during my sets. Loved it. Thanks London.

You know the feeling when you dont have to train legs again for 3 days. Well I have that feeling. So glad it's done! Great workout 💪💪💪

W2/D1 Legs & lower back

Another one bites the dust. I love how the rest period counter holds me accountable for my breaks👊💪
Bigger/Stronger

W2/D2 Chest/back & core

Phu!  nice to be back, will definitely feel tomorrow!

Shoulders and arms on fire!! Thanks for the workouts pal👊💪

W2/D3 Shoulders & arms

🪦RIP my legs. 
Your leg workouts is the best, really get me to the end of energybank, but afterwards have so much new amazing energy (and sore legs)…

W3/D2 Chest/back & core

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