Name: Playbook - London Papamichael - W4/D5 Chest/Back & Core
Uploaded: 2021-01-18T11:49:00.069Z
Duration: 70 min
Description: W4/D5 Chest/Back & Core

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

Superset Exercises if you’re short on time.

Brace your core, arms close to your body, lead with your elbows, pull back and down with your back

Seated Cable Row (Close Grip)

Now you have 

4 sets of 10 @ 70% of 1 Rep Max

Barbell Bench Press

Attach bands to a dumbbell or to the bottom of the pull-up rig. Attach one on each shoulder. This will
Add extra tension to the movement.

Banded Neutral Grip Pull-ups

Bring bar right below your chin, have elbow lower than shoulders drive through your heels and keep core braced. Last set is a dropset

Smith Machine Incline Press

Stand with your mid-foot under the bar (medium stance)
Bend over and grab the bar (palms down, medium-grip)
Unlock your knees while keeping your hips high
Lift your chest and straighten your back
Pull the bar against your lower chest

Pendlay Row

Take a light band on each end of the barbell after you load the plates and make sure it’s under the bench. Line bar up
With nipples/bottom of chest. Control the weight through tour the entire movement

Banded Barbell Decline Press

Engage your core, good form grip, lock in shoulder and upper back.

Bent over barbell row

Goal is to pretend there’s a grape between your chest and you are squeezing your chest so hard to make the grape burst. Lead with your elbows and focus on the contraction.
5th set is a dropset to failure

Standing Low-Pulley Cable Fly

Start by setting up the height of your rack. The three most common positions are just below the knee, just above the knee or halfway up your thigh. If you are an experienced weightlifter you can pick the height in line with the part of the deadlift you think you can improve, or just work through a set of rack pulls at each height. The lower the height, the more you’ll involve your glutes and hamstrings in the exercise, while a higher starting point places greater focus on your back.

When the bar is in your favoured position, grasp it with your palms facing towards you and your hands shoulder-width apart. Engage your hamstrings by pushing your hips back. Keeping your back straight and looking forwards throughout the movement, lift the weight by driving your hips forwards and straightening your knees. Pull your shoulders back at the top of the movement, then slowly reverse the movement and lower the bar back into the power rack.

Increase the weight each set if you can

Rack Pulls

Lay facing the incline bench, let arms hang in pronated position pull arms back leading with elbows while twisting wrists into supinated position while squeezing lower back

Lower Back DB Row

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)

Brace your upper body by grabbing something, lift legs up and down focusing on your abs

Exercise Ball Leg Lift

Knees slightly bent, brace your core, twist your body using your core, not arms.

Broomstick Twist

Let the momentum of your core carry your fro side to side, don’t use your arms and shoulders

Kettlebell Torso Twist

Lift up and forward while contracting your abs

Decline Bench Sit Up

W4/D5 Chest/Back & Core

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!

Rebecca

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

W3/D5 Chest/Back & Core

W3/D6 Shoulders & arms

Phew! Awesome leg workout. Wont be able to go tomorrow as usual! 🍗🍗

W4/D1 Legs & lower back

Great workout to start a Sunny sunday with! 👍🏽

W4/D2 Chest/back & core

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

W4/D3 Shoulders & arms

Weight felt heavier than before christmas 🧐 great workout for the legs!

W4/D5 Chest/Back & Core

More workouts from London Papamichael