Name: Playbook - London Papamichael - W3/D5 Chest/back & core
Uploaded: 2021-01-18T11:48:20.968Z
Duration: 65 min
Description: W3/D5 Chest/back & core

Rebecca

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!

Shellane

Stay focused, give it all  you have!

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

Superset Exercises if you’re short on time.

Can be performed on knees or standard depending on fitness level

Bodyweight Push-Ups

Bend over at 45° with core tight/engaged. Shoulders back and down. Pull bar into your belly button and back down to get a full stretch/ full
Range of motion

Wide Grip T-Bar Row

Chest up, brace your core, focus on Using your chest only ..think of bring your inner elbows together

Seated Machine Chest Press

This allows you to do more Reps, great way to start a back workout

Machine Assist Pull-up

Engage your core, good form grip, lock in shoulder and upper back.

Bent over barbell row

Amazing upper back move. Keep shoulder and lats back/locked in, drag the bar down your legs past your shin and back up using your lats and back.

Snatch Grip Deadlift

If you don’t have an Ab roller, use a barbell with weights, trx, or even the seat on the row machine.

Ab Rollout (Core)

Brace your upper body by grabbing something, lift legs up and down focusing on your abs

Exercise Ball Leg Lift

Let the momentum of your core carry your fro side to side, don’t use your arms and shoulders

Kettlebell Torso Twist

On a bench, chair etc 

Grip with hands and extend legs and lean back then bring knees to your chest and bring chest to knees and repeat

Bodyweight Knee To Chest

W3/D5 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

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

W3/D2 Chest/back & core

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

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/D5 Chest/back & core

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