Name: Playbook - London Papamichael - W4/D3 Shoulders, Arms &Glutes
Uploaded: 2021-01-18T11:46:34.766Z
Duration: 65 min
Description: W4/D3 Shoulders, Arms &Glutes

Best workout of this kind, so high pulse all over. Really sweaty, loved it. 💪🏽💪🏽💪🏽💪🏽💪🏽💪🏽

Rebecca

Great pump today London! Thank you❤❤❤❤

Shellane

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

Superset Exercises if you’re short on time.

Pec deck reverse fly

Great way to finish the workout, start with dumbbells in front and rotate during the Pressing motion and finish behind your head. * last set is a dropset, lighten the weight and perform 20 reps with good form.

Standing Arnold Press

Grab the barbell of the smith machine with the palms facing forward and lift it up so that your arms are fully extended. This is the starting position.
Slowly begin to lower the barbell until your arms form a right angle. Inhale during this portion of the movement. Tip: Keep your head slightly tilted forward to ensure good form.
Once you feel the contraction, lift the barbell back to the starting position using your shoulders while exhaling.
Repeat for the recommended amount of repetitions. Last set is a dropset

Smith Machine Behind the Neck Press

Brace your core, try to flex your lats and lead with your elbows. You want you elbow higher than your hands when you bring the weight up. 
Last set is a dropset to failure.

DB 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

By leaning up against the preach curl pad, it takes out any momentum used by the body. All the focus in on your biceps. Dropset at the end.

Strict DB Hammer Curls

On a table or chair, Lower your body by bending your arms while leaning forward.
Dip down until your shoulders are below your elbows.
Lift your body up by straightening your arms.
Lock your elbows at the top.

Bodyweight Dips

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

Cable Reverse Grip Tricep Pushdown

Cable Hammer Curl

Stand by something you can touch to keep balanced, kick back with one leg focusing on your Glute. * you don’t have to use a resistance band but use one of you have available for added difficulty.

Bodyweight Standing Glute Kickback

Wrap band above the knees, place heels on foam roller firmly and lift up with your hips and squeezing your glutes at the top of the movement.

Banded Foam Roller Glute Bridge

Lay on the end of a bed, couch etc and look lift up with both legs, squeezing your glutes at the top.

Bodyweight Double Glute Kickbacks

W4/D3 Shoulders, Arms &Glutes

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

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!

W3/D5 Chest/back & core

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 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.

W4/D3 Shoulders, Arms &Glutes

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