Name: Playbook - London Papamichael - W4/D5 Chest/Back & Core
Uploaded: 2023-03-18T20:00:27.422Z
Duration: 90 min
Description: W4/D5 Chest/Back & Core

Rebecca

Shellane

Finished the core section with 3 sets of 20 reps of the decline sit ups. Ooh my core will be talking tomorrow.

"Today we are hitting chest, back & core. Make sure to push yourself. Share your results with me on Instagram @itslondonbro"

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

Arms close to body, press dumbbells together, while pressing up focus on smashing the Dumbbells together at the same time

Neutral Grip DB Press Variation

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

Bent over barbell row

Amazing upper back move. Keep shoulder and lats back/locked in, drag the bar down your legs past your shin and back up using your lats and back.

Snatch Grip Deadlift

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

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

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. ❤

W2/D3 Shoulders & arms

W2/D4 Legs & lower back

Love training back! Used a different grip with the seated row for variety. Ooh wee. #bodybylondon #getthelondonlook

W2/D5 Chest/Back & Core

fantastic program.  feels in the biceps.  high energy!  yay! 👏🏽

Hey man. Keep going. That db curl radiation was fire. Thanks

Jeffrey Brian Lewis

W2/D6 Shoulders & arms

good workout, I added some exercises for the inside thighs afterwards.  had energy left! The donkey ones tho, no matter how much you make them, they feel the next day 🐴

W3/D1 Legs & lower back

good morning monday!  good workout but I took it very calmly and with light weights after having a break in 2 w due to extreme back pain ... but this felt okay, now I will stretch.

W3/D2 Chest/back & core

Omg. Completley dead and burning arms! 🔥

Tricep kickbacks Will def. Feel later today! 👏🏽

Hwy man. Got a scale yesterday. Weighed in immediately at 239. Upon waking up at 235 and after my morning workout 229. Thank you.

W3/D3 Shoulders & arms

Today's workout was one of my best sessions in a while. I felt strong, pushed myself harder and my body felt every rep. Thanks London.

Oh i missed this energy agree this work out! Great workout for legs! Im now ready for the day

W3/D4 Legs & lower back

The lower DB rows are my favorite exercise out of this program. Feeling the burn for sure! #bodybylondon

Great workout for a awesome start of the week.

W3/D5 Chest/Back & Core

Sun outside and the absolutley best work out in a while. This was a great start of the day! Thanks london! 👏🏽☀️💪🏽

I love the lovato straight bar bicep curls. The 2/1/4 tempo is a slow burn. Definitely a great workout today.

Week three is in the books. Week 4 starts tomorrow. I’m definitely making gains with this bigger stronger program

W3/D6 Shoulders & arms

It's important to mentally connect with your workout. Just don't rush thru the set, be sure you're activating those muscles and feeling the squeeze before moving onto the next rep.

Great to be back at this program! Now We hit the last week with a awesome leg workout! So sweaty! 🥵 <— me right now.

W4/D1 Legs & lower back

Yo, DB pullover for the  win! Thank you London. More of these pretty please? #bodybylondon #playbook

High energy workout. Great for a thursday morning!

Used total gym for crunch set, recommend this. Got a feeling getting into the lower 200s will be a challenge.  Thanks for your help and support bro. Keep going

W4/D2 Chest/back & core

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

W4/D3 Shoulders & arms

Loving the db deadlift today. It's one of those under rated exercises that needs to be included in all leg workouts. Thanks London.

Leg workouts! 🥰 this Will definitley make you sweat!

W4/D4 Legs & lower back

Today's workout got my tank tops happy. 💪 #bodybylondon

W4/D5 Chest/Back & Core

Community

More workouts from London Papamichael