Name: Playbook - London Papamichael - W3/D6 Shoulders & arms
Uploaded: 2021-01-18T11:46:28.121Z
Duration: 70 min
Description: W3/D6 Shoulders & arms

Rebecca

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

Superset Exercises if you’re short on time.

Keep a Slight bend in your arms, keep shoulders back. Think of hugging a tree

TRX Rear Delt Fly

Arms by your side, try not to move your neck, up and down with your traps, slow and controlled. Last set is a dropset

DB Shrugs

Brace your core, keep arms/elbows tight to the body, control the weight up and down

Double Barbell Landmine Press

Cable Lateral Raise

Start in supinated and while bring your arm up twist your wrist finish in a pronated hand position. 15 reps each arm

Bent over DB reverse fly w/twist

Roll Shoulders forward and keep hands shoulders width apart. Elbows should always be higher than shoulders.

Cable Rope Front Raise

Great tricep move to get warmed up and hit all 3 heads of the tricep.

Tricep Rope Pressdown

Cable Hammer Curl

Sit up on incline bench, curl and count two 4 on the way down and completely deload the weight and repeat

Lovato Straight Bar Curl

Arms tight to the body, brace your core, focus on using your Tricep only not your wrists

Cable Reverse Grip Tricep Pushdown

Control the weight, start in supinated position and curl up and twist into pronated position and lower weight in that position and repeat

DB Supinated to Pronated Curl

Single Arm Preacher Curl

Load up on the weight here, really burn out your arms with the drop set at the end.

Machine Tricep Dips

W3/D6 Shoulders & arms

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)…

W2/D4 Legs & lower back

Hard workout after beeing off for a few weeks! 😬😬😬

W2/D5 Chest/Back & Core

I think arm day is my favorite. That being said I do not miss running the rack. 😀

W2/D6 Shoulders & arms

Great workout. The first one from this program I do in a real gym! Will definetly feel it Tomorrow.

W3/D1 Legs & lower back

W3/D2 Chest/back & core

Will absolutley burn tomorrow. Great start of a new week and month

W3/D3 Shoulders & arms

W3/D4 Legs & lower back

The workout was good, but I wasnt feeling 100% energy today! Got it done anyways

W3/D5 Chest/Back & Core

Phew! Awesome leg workout. Wont be able to go tomorrow as usual! 🍗🍗

W4/D1 Legs & lower back

Great workout to start a Sunny sunday with! 👍🏽

W4/D2 Chest/back & core

Awesome workout for shoulders/arms. Felt energetic afterwards. Arms are pumped and will hurt tomorrow. Yes! 💪🏽

W3/D6 Shoulders & arms

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