Name: Playbook - London Papamichael - W3/D2 Chest/back & core
Uploaded: 2021-01-18T11:46:00.196Z
Duration: 65 min
Description: W3/D2 Chest/back & core

My form has improved tremendously with these workouts. I am excited to see what’s in store for me 😊❤️

Rebecca

I got a good pump today. My back looks amazing. Thanks London

Shellane

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

Superset Exercises if you’re short on time.

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

Seated Wide-Grip Lat Pulldown

Keep back flat, core engaged,  and perform Row, do not let DB touch ground, 10 reps each side

Core Activated DB Row

Really focus on controlling the weight, slow and controlled, stretch the muscle the contract.
Last set is a dropset

DB Incline Chest Press

By lying directing on the ground you take out all moment on this movement. Only your chest will be working. As soon as your elbows touch the ground press directly up and squeeze your chest. You want dumbbells to almost touch on the squeeze at the top.

Dumbbell Floor Press

This will hit mid to lower back, hold for 2 secs at the top

Inverted Row supinated Grip

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

Lift up and forward and contract your abs

Crunches

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

Side Crunch

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

W3/D2 Chest/back & core

This was a killer workout. I was struggling to take the stairs after this one 🤣😁🤣..

Glad to be back and start with leg day. Will probably not be able to walk tomorrow and What i have missed that! 😶

W1/D1  Legs & lower back

My obliques are screaming. Barbell wood chops is a killer. Loved every bit of it

Long time i did chest or uppger body bc of a hurting shoulder, but this ones burns already!

Shelby

W1/D2 Chest/back & core

This one definitely pushed me in a really good way. Loving the challenge 😁👍

Heavy but great start on a friday and this weekend! 💪🏽

very well composed workout that works great to do at home with weights and rubber bands and a little more repetitions. lats will burn tomorrow.

W1/D3 Shoulders, Arms &
Glutes

I truly understood what hustling for the muscle looks like after this workout today 😂😂😂🙏 nothing but gratitude to you. Number of times you corrected my form even though I am spamming you shows how dedicated you are 🤗🤗

Wasnt really feeling it today, but that wasnt your fault! The workout was great, just that my mind wasnt there to 100%. Better luck tomorrow!

Bruning leg workout. Felt great today, will ache tomorrow.

W1/D4 Legs & lower back

This is a killer workout. Looks easy but makes you sweat 😁

Great start of this week. Very sweaty workout

W1/D5 Chest/back & core

My glutes are on fire 🔥. Great Monday start ❤️

very well combined work out that leaves you completely exhausted with an aching butt 😬

W1/D6 Shoulders, Arms & Glutes

Amanda

Killer leg workout. The Bulgarians got me 💀

W2/D1  Legs & lower back

Wasnt feeling it today, better luck tomorrow! 😬

Great ab workouts. Both chest and ABS are burning Now! Phew!

Kettlebell woodchops are deceivingly effective. 💪🏾 #athlete4life #TeamLondon

W2/D2 Chest/back & core

The tricep exercises were definitely challenging. The slow motion gets you at times. At the end it’s a superb feeling to know that you are growing stronger with one set at a time

Really great workout, Also found a newly built gym in neighbourhood, so that was fun!

Good and really heavy arm workout if You maximize! Felt great and strong!

W2/D3 Shoulders, Arms &Glutes

There is definitely a significant improvement for second week compared to first one. It actually took me by surprise. Love every bit of it. This time my deadlifts were in super good form 😀.

I dont know if it was the PWO (that may have been quite strong), the sunny monday or the fact I havent been on the gym in a week, but a few PB was broken probably to the fact I am not beeing able to walk tomorrow… 🙃

Yo! Lean forward on the adductor/abductor machine and tell me what your booty feels like! 🐝🐝🐝🐝🐝

W2/D4 Legs & lower back

This is exactly what I needed after a long day..

Good workout both for arms and core. Felt really Good and strong so i did a few extra reps...

W2/D5 Chest/back & core

W2/D6 Shoulders, Arms & Glutes

Thanks for the muscle ache I Will have tomorrow! Great workout

W3/D1  Legs & lower back

Really Good shoulder work out. With heavier weights its quite hard! Works absolutley fine to do at home as well.

MY 🍑 is swole like I've been stung by a 🐝

W3/D3 Shoulders, Arms &Glutes

Good last leg workout for this week, sweaty!

Definitely felt the lying hamstrings exercise today

W3/D4 Legs & lower back

Feels good to be back. There is something empowering seeing a female doing a wide T-row exercise. Guys stop and stare while I knock out these reps. Lol!

W3/D5 Chest/back & core

Alternating glute leg lifts are no joke! Get er done!

W3/D6 Shoulders, Arms & Glutes

awesome workout to start a rainy Wednesday with.  calves and hamstrings will burn tomorrow which I look forward to!

W4/D1  Legs & lower back

Great workout to kick Odd the week with! Chest are pumping right now!!!!

W4/D2 Chest/back & core

Best workout of this kind, so high pulse all over. Really sweaty, loved it. 💪🏽💪🏽💪🏽💪🏽💪🏽💪🏽

Great pump today London! Thank you❤❤❤❤

W4/D3 Shoulders, Arms &Glutes

best leg / lower back workout on this program.  feel stronger than the first leg / lower back workout on this program.  even if it's a sickly good workout, it's a bit of a shame that it's repetitive during the program.  have had sick muscle eache after each session tho, so not complaining. 
Now im feeling pumped, energized and ready for today!

W4/D4 Legs & lower back

heavy workout for back and abs.  😋 for back I have now used all the weight plates I have at home... (and could have taken even more)... 😊 clear success from the first session in this program!  💪🏽💪🏽

W4/D5 Chest/back & core

Good end to this program. Missed arnold the presses so did a few sets with it before the session was over! =)

This program challenged muscle groups I hadn't hit in a while. Looking forward to starting another program.

W3/D2 Chest/back & core

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