Name: Playbook - London Papamichael - W4/D4 Arm & Core Workout (Shred)
Uploaded: 2021-01-18T11:48:43.524Z
Duration: 60 min
Description: W4/D4 Arm & Core Workout (Shred)

Shellane

Great second to last workout on Shred 2.0, felt stringent than the beginning of the program! So success!

Rebecca

Adam

That drop set on the tricep dips 🔥🔥🔥🔥

Great arm
Workout for with minimal rest time and maximum pump! I
Encourage to superset the exercises. So first exercise (triceps) and go directly into with second exercise(biceps), rest 30 seconds then repeat as directed. Do the same with 3 and 4 and so on.

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

Superset Exercises if you’re short on time.

Control the weight, start in supinated position and curl up and twist into pronated position and lower weight in that position and repeat

DB Supinated to Pronated Curl

Sit up on incline bench, curl and count two 4 on the way down and completely deload the weight and repeat

Lovato Straight Bar Curl

Use resistance band for extra tension/resistance in the movement.

Banded Dumbbell Bicep Curls

The drag curl is a biceps exercise that attempts to remove the influence of the front deltoids on the classic curl. With the elbows kept back, the barbell "drags" up the torso.

Barbell Drag Curl

Like a supinated grip inverted row but instead of using your back to pull yourself up, focus on using your biceps to pull you up and controlling your weight on the way back down

Barbell Inverted Bicep Curl

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

Cable Reverse Grip Tricep Pushdown

Bent over, keep arm tight to your body and extend arm. 15 reps each arm

Tricep Kickbacks

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

Tricep Rope Pressdown

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

Machine Tricep Dips

Flip body balm
Upside down, stand i. A squat position and alternating waves with each arms

Body Ball Battle Ropes

Hold bar above your chest with arms extended. Engage your core abs lift your legs up from left to right without touching the ground

Barbell Windshield Wipers

If you don’t have an Ab roller, use a barbell with weights, trx, or even the seat on the row machine.

Ab Rollout (Core)

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/D4 Arm & Core Workout (Shred)

Amanda

Mica

It’s always awesome to workout to your plan. I enjoyed it thoroughly. 👍👍

W1/D1 Back Workout (Shred)

I really thought it’s either I saw London or Heaven 🔥🦿🥲

I love love love it. This was amazing one .

Those single leg bridges are no joke! It's like the icing on your cupcake! 🧁#bodybylondon

W1/D2 Leg & Core Workout (Shred)

This feels like a cop arresting me for working out too hard 🔥💪🏽👮🏻‍♂️

These workouts are designed with great care. I feel that after completing the workout. My heart pace went up and down as if I am doing a huge HIIT workout. #mythbusted

W1/D3 Chest Workout (Shred)

Shelby

It’s so good to be back. My core is screaming 🤣🤣🤣

W1/D4 Arm & Core Workout (Shred)

My tank tops and shoulders thank you. 😊 #bodybylondon

W1/D5 Shoulder Workout (Shred)

Another day, another smashed workout 🏋️‍♀️

Katya

Ouch. Another session smashed in the books 📚

W2/D1 Back Workout (Shred)

Leg day was the Valentine my body needed.

The wide walking lunges are the bomb dot com! #bodybylondon

W2/D2 Leg & Core Workout (Shred)

Chest workout so good, my sleeves fell off! #swolepatrol #bodybylondon

Great chest workout. The decline push-ups are no joke! I definitely noticed my increased strength since training with London.

Great but heavy workout. Will feel it in the muscles tomorrow!

W2/D3 Chest Workout (Shred)

Excellent core section at the end! My obliques thank you. 😊 #trainwithlondon

hey, great workout.  was not at home with usual weights but think it worked quite well anyway.  Guess we will see tomorrow  :)

Shrey

W2/D4 Arm & Core Workout (Shred)

nice to Work out again after a week in another city with only freezing walks.  fun with new exercises on the program.

W4/D4 Arm & Core Workout (Shred)

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