Name: Playbook - MR LONDON - W4/D5 UPPER BODY | SHOULDERS, BICEP AND ABS
Uploaded: 2022-01-13T12:55:30.109Z
Duration: 45 min
Description: W4/D5 UPPER BODY | SHOULDERS, BICEP AND ABS

Beloved M

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.

Marta

- Start with your arms at 90 degrees
- Press the dumbbells straight up
- Lower with a slow controlled motion

DB bicep curl + standing shoulder press

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

DB Lateral raises

- Hold the dumbbells in front of you with your palms facing you
- Press up and rotate your wrist until your palm is facing the opposite direction
- Lower with a slow and controlled movement

DB Arnold press

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

DB front raises

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

DB bicep curls

- Engage your bicep at the top 
- Keep your core tight

Standing bicep curls

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

Cross knee crunch

Single leg crunch

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank

W4/D5 UPPER BODY | SHOULDERS, BICEP AND ABS

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

Kimberly

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

Mimouna

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.

Shenelle Berry

W3/D1 LOWER BODY | HAMS, GLUTES & ABS

Diamond

W3/D2 UPPER BODY | BACK & TRICEPS

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/D5 UPPER BODY | SHOULDERS, BICEP AND ABS

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