Name: Playbook - London Papamichael - W4/D4 Arm Workout (Shred)
Uploaded: 2022-01-07T01:02:33.689Z
Duration: 45 min
Description: W4/D4 Arm Workout (Shred)

good last arm workout on this workout program.  biceps Feeling pumped!

Rebecca

Awesome as usual. Love starting my day with these workouts.

Caleb

Adam

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.

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

Tricep Rope Pressdown

Perform 1 1/2 reps on this movement. So curl then go back down half way then back up, then all the way back down, that’s 1 1/2 reps! 
Really dip your elbows into the padding and make sure your mind muscle connection is strong with your bicep.

Machine Preacher Curl

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

Tricep Kickbacks

Try with plates, kettlebells or dumbbells . 10 reps each arm for 20 total reps, alternating each arm.

Alternating Bicep Curl w/ Twist

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

Machine Tricep Dips

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

W4/D4 Arm Workout (Shred)

Brutal especially cause of the low rest and amount of sets. But I have an amazing pump

Derick

Training back is one of my favorite things to do in the gym, a shred program from #london is even better.

Shellane

W1/D1 Back Workout (Shred)

The calf raises really tolk me out to day

Short but deadly. Love this program. #LEGendary #bodybylondon

W1/D2 Leg Workout (Shred)

Jeffrey Brian Lewis

good workout that became extra heavy when you were a little tired in the legs since yesterday's workout!

W1/D2 Leg & Glute Workout

Maximilian

Josh Mhel Muego

Great chest workout, especially the landmine presses!

W1/D3 Chest Workout (Shred)

The 1 1/2 bicep curls are spicy! Thank you London

Arm day 👗 whew 
Hope I can lift my gallon water later....

W1/D4 Arm Workout (Shred)

4 sets of 20 reps = hot girl summer shoulders

Brandon

W1/D5 Shoulder Workout (Shred)

Today, my back thanked me for a job well done. Thanks London

Had to split this workout because of an appointment but I can say I felt every rep from yesterday.

W2/D1 Back Workout (Shred)

W2/D2 Leg Workout (Shred)

Because I have a pear-shaped figure, a program like the one London created helps to balance my look. Thanks Coach. #bodybylondon.

Hello Machine Chest Press Drop set of 20. How I love thee🙃

W2/D3 Chest Workout (Shred)

Saw a horseshoe in the back of my arm. Good to be back!

W2/D4 Arm Workout (Shred)

Last day of the week for me since I’m going out of town snowboarding but ended it on a solid one 💪🏼

W2/D5 Shoulder Workout (Shred)

I love training back! The static squeezes in your pull-ups are yummy.

Really wasn’t feeling it today but glad I finished.

Not engaging core enough ton the back shred program. Found this out late within exercises. No fear, core was redeemed on the total gym

W3/D1 Back Workout (Shred)

I loved today's leg workout. My shorts will be proud!

almost got muscle ache even before I started the workout.  just because I know how hard it will be to go tomorrow!  😩

W3/D2 Leg Workout (Shred)

really heavy on the last exercise when i put on more weight than i usually have.  💪🏽💪🏽

Love those land mine presses! Check my story!

W3/D3 Chest Workout (Shred)

Sun's out so....
We go to blast these arms

nice to be back after a few days of much needed rest.  felt energetic and strong and increased the weight of all exercises... will feel that tomorrow.  💪🏽

W3/D4 Arm Workout (Shred)

I love your back workouts. My lats said thank you.

The drop set on the wide grip t bar row is like 🔥🔥🔥

W4/D1 Back Workout (Shred)

sick Work out.  you could not have been in a good mood when you wrote this.  will not be able to walk tomorrow as usual. 😫

Glenn

W4/D2 Leg Workout (Shred)

nice with a workout after 4 weeks of shoulder injury and a Christmas weekend!

Perfect start to the weekend!!  Now time to melt in my couch.

W4/D3 Chest Workout (Shred)

felt weak after a break due to injury.  took it very calmly and methodically

W3/D5 Shoulder Workout (Shred)

Phew! Good ending to this program. Really heavy for the shoulder that has been a bit injured but good workout.

W4/D4 Arm Workout (Shred)

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