Name: Playbook - London Papamichael - W4/D1 Back Workout (Shred)
Uploaded: 2022-01-07T01:02:33.667Z
Duration: 60 min
Description: W4/D1 Back Workout (Shred)

I love your back workouts. My lats said thank you.

Shellane

The drop set on the wide grip t bar row is like 🔥🔥🔥

Rebecca

Great way to start the day.  Week 4 of 30 day shred, feel much stronger/ conditioned  than my first week!

Caleb

Crushed this workout today! Felt so good I had to do extra. Thanks for the awesome workout 🤙

Joel

Always love a good back workout! 👍🏻

Adam

🔥🔥🔥🔥🔥🔥💦💦💦💦💦💦

Breno De Faria

Starting week 4 with definition and focus. Loving this program

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

W4/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)

Jeffrey Brian Lewis

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

Brandon

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!

W4/D1 Back Workout (Shred)

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