Name: Playbook - London Papamichael - W4/D2 Chest/back & core
Uploaded: 2021-01-18T11:47:14.760Z
Duration: 75 min
Description: W4/D2 Chest/back & core

Great workout to start a Sunny sunday with! 👍🏽

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.

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

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

W3/D6 Shoulders & arms

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

W4/D1 Legs & lower back

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

W4/D2 Chest/back & core

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