Name: Playbook - London Papamichael - W4/D2 Chest/back & core
Uploaded: 2023-03-18T20:00:27.410Z
Duration: 90 min
Description: W4/D2 Chest/back & core

Yo, DB pullover for the  win! Thank you London. More of these pretty please? #bodybylondon #playbook

Shellane

High energy workout. Great for a thursday morning!

Rebecca

Used total gym for crunch set, recommend this. Got a feeling getting into the lower 200s will be a challenge.  Thanks for your help and support bro. Keep going

Jeffrey Brian Lewis

Great to be back. Love the snatchgrip dl's I feel strong.

2 gyms one day, day 2 week 4 is complete. Starting back at it in the morning at 4:30. Bigger/Stronger one day at a time.

"Today we are hitting chest, back & 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

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

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

Grasp a dumbbell in each hand and lie back on the floor. Rest your triceps on the floor with elbows close to your sides and palms facing each other. Press the weights over your chest and then lower your triceps back to the floor, but do not rest them.

Neutral Grip Floor Press

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

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. Last set is a dropset

Lying Cable Fly to Press

Grasp one dumbbell from behind or from side with both hands under inner plate of dumbbell. Position dumbbell over chest with elbows slightly bent. Keeping elbows slightly bent throughout movement, lower dumbbell over and beyond head until upper arms are in-line with torso. Pull dumbbell up and over chest.

DB Pullover

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

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

W4/D2 Chest/back & core

Hopefully im back now after a few month with way to much allergies. Workout felt very good!

Always a pleasure. My legs felt strong and helped me run a little faster today.

Feels good to be back. Legs told me to tell you thank you

W1/D1  Legs & lower back

Wasnt feeling at all today! Workout looks great tho!

Loved the ab section at the end. I will feel my core before tomorrow’s alarm goes off! Thanks coach!

This is the type of workout I need to start my weekend.

Amanda

W1/D2 Chest/back & core

Great workout. The Arnold presses Are always best!

GraceRylan15!!

W1/D3 Shoulders & arms

Luis2720

If you see something burning its probably my legs! 🔥

Those db deadlifts rare sneaky. My hamstrings thank you!

W1/D4 Legs & lower back

Really liked the core exercises in this one.

Great and heavy workout. Perfect for a monday morning 6.30!

W1/D5 Chest/back & core

Round up this friday With a killar workout! Thanks london and happy friday!

really good workout.  ask blacksmith varied exercises.  never got tired of the excercises! Great variation! 💪🏽

W1/D6 Shoulders & arms

My legs were still aching from last leg workouts. Tomorrow = 🦽Awesome workout

Mica

W2/D1 Legs & lower back

Great! The dead lifts before core felt great!

W2/D2 Chest/back & core

good workout.  I'm completely finished now! Love the Arnold presses tho! 💪🏽💪🏽

Justin

My triceps told me to tell you thank you. ❤

W4/D2 Chest/back & core

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