Name: Playbook - MR LONDON - W3/D2 UPPER BODY | BACK & TRICEPS
Uploaded: 2022-01-13T12:55:30.061Z
Duration: 45 min
Description: W3/D2 UPPER BODY | BACK & TRICEPS

Kimberly

Diamond

Beloved M

Mimouna

Shenelle Berry

- Place your hands on your head 
- Raise your upper body engaging your glutes
- Pause at the top and come down

Floor back raise hold

- Pull the dumbbell up keeping your elbow close to your body 
- Engage your lat as you pull

One arm DB rows

- Raise your upper body engaging your glutes 
- Pause at the top

Floor overhead back extension hold

- Small arch in your lower back
- Keep your arms stiff
- Squeeze your back

Db stiff arm row

- From a high plank position, hands under shoulders 
- Bending at the elbows, lower your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

Tricep push up

- Tip forward at the hips and hold dumbbell with your arm bent to 90 degrees
- Extend your arm back engaging your triceps
- Lower slowly to starting position 
- Keep your core tight

DB tricep extensions (single)

- Grab dumbbell in each hand, arms extended out in front of your body
- Keeping a slight bend in the elbows
- Move your arms backward and outward until you have reached full extension
- Reverse movement back to starting position

Rear delt cable fly

- Tip forward at the hips and hold dumbbells in each hand arms bent to 90 degrees
- Extend your arms back engaging your triceps
- Lower slowly to starting position 
- Keep your core tight

Dumbbell tricep extensions (double)

W3/D2 UPPER BODY | BACK & TRICEPS

Jackie

That’s was awesome! I had my doubts on an “at home workout” but this was exactly what I needed! We just had a baby girl and can’t make it to the gym right now. This was the perfect substitute! Thank you!💪🏽

Ramon

W1/D1 LOWER BODY | HAMS, GLUTES & ABS

Delmarie

I feel like you’re trying to kill me, but I like it?

Alexandra Tiddens

W1/D2 UPPER BODY | BACK & TRICEPS

just what my body needed for today!! Music on point for my own motivation..Than you

Damn….. I’m am on my way to my snatch body!!! Thank you Mr. London

the clap crunches did not include a timer so it would be helpful to add that feature on. otherwise it was a great workout.

brit

W1/D3 HIIT & ABS

was there supposed to be 3 reps for each workout because this did not add up to 45 minutes?

i’m really glad this lower workout wasn’t too intense cause i was still sore from the 1st one😂

W1/D4 LOWER BODY | QUADS & GLUTES

Last day of the week !! Yes I get a day off 😊

W1/D5 UPPER BODY | SHOULDERS, BICEP AND ABS

Audrey

It was a little bit long and because I had to go to work I had to do 30 seconds instead of 40 seconds still completed 3 reps for all .... overall I love the sweat.

W2/D1 LOWER BODY | HAMS, GLUTES & ABS

Shamarie

W2/D2 UPPER BODY | BACK & TRICEPS

Wanda

Ohh Lord clap onea and crunch revere legs are so hard. And im rubbish at push ups 
😁

The lunges were difficult because of my bad knees. Everything else was as expected "GREAT" having you do the workouts with me is very motivational even if I feel like quitting it feels like you're watching me 😄 I'm really liking this new app more.

W2/D3 HIIT & ABS

Mind Muscle Connect!! Morning workout are the best!!

Couldnt do curtsy lunges due to lack of balance

W2/D4 LOWER BODY | QUADS & GLUTES

W2/D5 UPPER BODY | SHOULDERS, BICEP AND ABS

Feels good. If it is not burning you are not earning. Period.

W3/D1 LOWER BODY | HAMS, GLUTES & ABS

I need NOT to wait so long to get back in working out. Needed a mental break and now I'm good. Burning 🔥 but I'm good. 😉😊

I really wanted to give up but I push through it

W3/D3 HIIT & ABS

Ah wet !! Lol ... 😂 
Good feeling to start the morning off. 👍

W3/D4 LOWER BODY | QUADS & GLUTES

Note to self & your words .... dont give up !!

W3/D5 UPPER BODY | SHOULDERS, BICEP AND ABS

👍...good sweat !! 😓 yeah !! And I'm tired. Time for some water and a cool down with stretching.

W4/D1 LOWER BODY | HAMS, GLUTES & ABS

Stiff arm and triceps push killed me but good sweat. Now to get some water and hydrate!!

W4/D2 UPPER BODY | BACK & TRICEPS

What a wonderful burn 🔥 I am soaking wet. You're the best!!

Seeing great results with this workout 💪🔥

W4/D3 HIIT & ABS

W4/D4 LOWER BODY | QUADS & GLUTES

It was amazing month. I lost only one kg, but my body looks so much better and is smaller. Your programs are planned good. I'm enjoy of them.

W3/D2 UPPER BODY | BACK & TRICEPS

Community

More workouts from MR LONDON