Name: Playbook - London Papamichael - W4/D6 Shoulders & arms
Uploaded: 2023-03-18T20:00:27.425Z
Duration: 90 min
Description: W4/D6 Shoulders & arms

Rebecca

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

Shellane

This program has pushed me to limits l didn't think possible. I want to return this program after the 30 -sculpt and see how much further l can go! Thank you London.

Finished this 4 week bigger stronger program today. This program from London was just what I needed. The app is super user friendly and the program produces great results. I decided Monday that I will start this program over again and continue it for another 4 weeks. 👊🏻

Congratulations on completing BIGGER STRONGER! Today we are hitting shoulders and arms. Make sure to push yourself. Share your results with me on Instagram @itslondonbro"

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

TRX Rear Delt Fly

Arms by your side, try not to move your neck, up and down with your traps, slow and controlled. Last set is a dropset

DB Shrugs

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

Cable Lateral Raise

Start in supinated and while bring your arm up twist your wrist finish in a pronated hand position. 15 reps each arm

Bent over DB reverse fly w/twist

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

Cable Hammer 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

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

Cable Reverse Grip Tricep Pushdown

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

Single Arm Preacher Curl

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

Machine Tricep Dips

W4/D6 Shoulders & arms

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. ❤

W4/D6 Shoulders & arms

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