Name: Playbook - London Papamichael - W4/D3 Shoulders & arms
Uploaded: 2023-03-18T20:00:27.414Z
Duration: 90 min
Description: W4/D3 Shoulders & arms

Rebecca

A real ”hit me in the face”-workout! Sweat is dripping.

Jeffrey Brian Lewis

Shellane

Day 3 of week 4 Bigger-stronger program. Hit the gym at 4:30 A.M. for an hour before work. Hit a different gym at 4:00 P.M. to make sure I get in every last rep. Dues Paid #YOUOWEYOU

"Today we are hitting shoulders and arms. Make sure to push yourself. Share your results with me on Instagram @itslondonbro"

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

Hands in medium grip, slight bend in knees, brace your core. First set is a warmup

Smith Machine Shrugs

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

Pyramid up in weight for 7 sets then pyramid back down for 7 sets to beginning weight. NO REST, go straight through the 14 sets!

“Run the Rack” DB Bicep Curl

Really dip your elbows into the padding and make sure your mind muscle connection is strong with your bicep.

Machine Preacher Curl

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 send

Strict DB Hammer Curls

Set the bench at a 45° angle, press up against with your chest, slight bend in your knees, let your arms hang and curl

DB Spider Curls

Bent over, keep arm tight to your body and extend arm. Do both arms at same time

Tricep Kickbacks

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

Cable Reverse Grip Tricep Pushdown

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

Machine Tricep Dips

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

Tricep Rope Pressdown

W4/D3 Shoulders & arms

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/D3 Shoulders & arms

Community

More workouts from London Papamichael