Name: Playbook - London Papamichael - W4/D6 Shoulders, Arms & Glutes
Uploaded: 2021-01-18T11:47:55.129Z
Duration: 65 min
Description: W4/D6 Shoulders, Arms & Glutes

Good end to this program. Missed arnold the presses so did a few sets with it before the session was over! =)

Rebecca

This program challenged muscle groups I hadn't hit in a while. Looking forward to starting another program.

Shellane

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

Superset Exercises if you’re short on time.

Alternate your feet with each two and try to rip the band apart

Banded Rear Delt Pulls

Keep core tight, press through your heels. Slight stretch in your shoulders at the bottom of the movement and press up in controlled form with full
Extension at the top.

Seated Dumbbell Shoulder Press

Roll Shoulders forward and keep hands shoulders width apart. Elbows should always be higher than shoulders.

Cable Rope Front Raise

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

Tricep Rope Pressdown

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

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

Machine Tricep Dips

Keep a Slight bend in your arms, keep shoulders back. Think of hugging a tree

TRX Rear Delt Fly

Feet shoulder with apart raise hips and flex glutes then open legs and as far as possible to activate abductors.

Banded Glute Bridge + Abductors

Place dumbbell comfortably on hips, feet shoulder width apart, and make sure you’re squeezing you’re glutes for atleast 2 secs. Increase weight each set.

Dumbbell Glute Bridge

Left leg up by flexing Glute and alternate from left to right. Left to right is 1 rep

Alternating Glute leg lifts

W4/D6 Shoulders, Arms & Glutes

This was a killer workout. I was struggling to take the stairs after this one 🤣😁🤣..

Glad to be back and start with leg day. Will probably not be able to walk tomorrow and What i have missed that! 😶

W1/D1  Legs & lower back

My obliques are screaming. Barbell wood chops is a killer. Loved every bit of it

Long time i did chest or uppger body bc of a hurting shoulder, but this ones burns already!

Shelby

W1/D2 Chest/back & core

This one definitely pushed me in a really good way. Loving the challenge 😁👍

Heavy but great start on a friday and this weekend! 💪🏽

very well composed workout that works great to do at home with weights and rubber bands and a little more repetitions. lats will burn tomorrow.

W1/D3 Shoulders, Arms &
Glutes

I truly understood what hustling for the muscle looks like after this workout today 😂😂😂🙏 nothing but gratitude to you. Number of times you corrected my form even though I am spamming you shows how dedicated you are 🤗🤗

Wasnt really feeling it today, but that wasnt your fault! The workout was great, just that my mind wasnt there to 100%. Better luck tomorrow!

Bruning leg workout. Felt great today, will ache tomorrow.

W1/D4 Legs & lower back

This is a killer workout. Looks easy but makes you sweat 😁

Great start of this week. Very sweaty workout

W1/D5 Chest/back & core

My glutes are on fire 🔥. Great Monday start ❤️

very well combined work out that leaves you completely exhausted with an aching butt 😬

W1/D6 Shoulders, Arms & Glutes

Amanda

Killer leg workout. The Bulgarians got me 💀

W2/D1  Legs & lower back

Wasnt feeling it today, better luck tomorrow! 😬

Great ab workouts. Both chest and ABS are burning Now! Phew!

Kettlebell woodchops are deceivingly effective. 💪🏾 #athlete4life #TeamLondon

W2/D2 Chest/back & core

The tricep exercises were definitely challenging. The slow motion gets you at times. At the end it’s a superb feeling to know that you are growing stronger with one set at a time

Really great workout, Also found a newly built gym in neighbourhood, so that was fun!

Good and really heavy arm workout if You maximize! Felt great and strong!

W2/D3 Shoulders, Arms &Glutes

There is definitely a significant improvement for second week compared to first one. It actually took me by surprise. Love every bit of it. This time my deadlifts were in super good form 😀.

I dont know if it was the PWO (that may have been quite strong), the sunny monday or the fact I havent been on the gym in a week, but a few PB was broken probably to the fact I am not beeing able to walk tomorrow… 🙃

Yo! Lean forward on the adductor/abductor machine and tell me what your booty feels like! 🐝🐝🐝🐝🐝

W4/D6 Shoulders, Arms & Glutes

Community

More workouts from London Papamichael