Name: Playbook - MR LONDON - W4/D2 UPPER BODY | CHEST, SHOULDERS & BICEPS
Uploaded: 2022-01-19T10:31:10.333Z
Duration: 45 min
Description: W4/D2 UPPER BODY | CHEST, SHOULDERS & BICEPS

CROSS-TRAINER (WARM UP)

- Adjust seat so that elbows are slightly below the shoulder 
- Bring your hands together keeping a slight bend at the elbow
- Pause engaging your chest and return to the initial position

Chest fly machine

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Barbell bench press

- Stand holding a dumbbell in each hand, elbows forward of shoulders
- Press the dumbbells overhead
- Lower the dumbbells

DB standing shoulder press (elbows forward)

- Squeeze your shoulders then pull the cable towards your face

Cable face pulls

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

DB bicep curls

W4/D2 UPPER BODY | CHEST, SHOULDERS & BICEPS

Great workout 🏋🏽‍♀️!!  My legs are on fire 🔥🔥.

Yahmeela

great workout, absolute leg killer to start getting back into a gym routine🙌🏻

Lidia

Challenging but great workout. Great for me being a beginner at weightlifting. Definitely felt the burn 💪🏾 you never miss

Theresa

W1/D1 LOWER BODY | QUADS & GLUTES

Reem Tansley

Great beginner’s workout!! I personally am not very strong in my back or my triceps so I appreciated something like this that I can start to figure out how to better engage those body parts and ramp up to doing more weights and really focusing on the mind-muscle connection

Claire

Amazing workout! As usual so happy with the program!

Fatou Gaye

W1/D2 UPPER BODY | BACK & TRICEPS

OMG that was hard and I didn't manage 30 seconds each time so I will be back until I conquer it!

Pepertual

Lisa

W1/D3 H.I.I.T & ABS

Your hamstrings will be on FIRE at the end of it, but it’s such a good workout!!

W1/D4 LOWER BODY | HAMSTRINGS, GLUTES & CALFS

I haven’t worked out my chest and arms with heavy weights in a very long time and this helped set the bar where I want to get back to. Very difficult but also worth it when you get to the end! Don’t get discouraged if you can’t do everything all at once!!

I did this workout in the gym today. I have a long way to go but im on my way. Thank you I will do this again soon

Kenya

W1/D5 UPPER BODY | CHEST, SHOULDERS & BICEPS

Your advice to join a gym was "FINALLY" completed and the gym work out was FABULOUS. I am on 🔥....tired but feel great !! Was a bit shy at first but I got into a zone and did all that you instructed. 😉

Beloved M

My glutes are on fire 🔥 love these workouts!!!!!

Tania

W2/D1 LOWER BODY | QUADS & GLUTES

Maria

W2/D2 UPPER BODY | BACK & TRICEPS

I needed a bit more difficulty for this but great work out.

Akesha

W2/D3 H.I.I.T & ABS

🏋🏽‍♀️🏋🏽‍♀️🏋🏽‍♀️

You can feel your glutes on fire with this workout. I love that pumpppp! 🍑🔥👏

W2/D4 LOWER BODY | HAMSTRINGS, GLUTES & CALFS

Michelle

W2/D5 UPPER BODY | CHEST, SHOULDERS & BICEPS

Lasheree Holness

James

W3/D1 LOWER BODY | HAMSTRINGS, GLUTES & CALFS

I started late but I'm getting it in. This app is the truth.

Wanda

W3/D2 UPPER BODY | BACK & TRICEPS

W3/D3 H.I.I.T & ABS

W3/D4 LOWER BODY | QUADS & GLUTES

Kerenn

W3/D5 UPPER BODY | CHEST, SHOULDERS & BICEPS

W4/D1 LOWER BODY | HAMSTRINGS, GLUTES & CALFS

W4/D3 H.I.I.T & ABS

Challenging but I was able to get through the first 2 sets without stopping so I feel myself getting stronger each workout. As of today I am down 58lbs😃 I’ve been following the workout plan on the old app for about 8months and now continuing with this one 😉

W4/D2 UPPER BODY | CHEST, SHOULDERS & BICEPS

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