Name: Playbook - London Papamichael - W4/D3 Shoulders & arms
Uploaded: 2021-01-18T11:46:02.981Z
Duration: 70 min
Description: W4/D3 Shoulders & arms

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

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.

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

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

W4/D3 Shoulders & arms

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