Name: Playbook - Cole Shaffner - Back & Biceps
Uploaded: 2022-12-06T16:07:28.483Z
Duration: 60 min
Description: Back & Biceps

Gotta love a good Bicep pump 🔥🔥🔥 solid workouts

Robin Persaud

Pretty solid back and biceps workout, arms are feeling sore 🔥hopefully we make it for chest day tomorrow ! 🤣

Solid back and bicep workout 🏋️‍♂️ back felt it tough today. But hey , no pain no gain 🫡🔥

ramiro 

Biceps on fire, back is blazed out, as always felt the burn ! Brought some intensity today and worked my way up with the weights . Time to hit core 🕺🏋️‍♀️😤

Pretty solid workout here! 
Warm up:
2x40sec of shoulder circles 
1 minute of foam rolling the back

- Keep your chest pressed into the pad
- Pull the handles back squeezing your back
- Pause at contraction then slowly return to starting position

Seated machine row

- Grab the handles with your palms facing each other
- Lean back slightly, keeping your chest up 
- Bring the handles down to your upper chest engaging your lats throughout the exercise
- Rotating your palms slightly towards your chest as you pull
- Pause and return to the initial position

Dual handle lat pulldown

- With a barbell in your hands and your palms facing up
- Curl bar toward shoulders
- Lower back down slow and controlled

Barbell bicep curls

-Start with the dumbbells in a hammer grip position, curl to the full range of motion 
-Switch to an underhand grip, and repeat

DB twist curls

-Crouch down with cable in hand
-Place your elbows/triceps on your knees 
-Curl to grow baseballs in your arm

Knee cable curls

Back & Biceps

Chiseling the chest!

And that’s a wrap on a solid leg day 🔥

Legsss

Core

Back/Biceps

These recent workouts been hitting different 🤣 they go real hard !!! Proper solid workout 🔥🏋️‍♂️

High volume 
Push Day

First leg destruction of the year completed !!! ABSOLUTELY DESTROYED THESE QUADS 🔥🔥

Legs

Short but sweet workout… added a few more to it but good way to end  Tuesday 🔥

Added a few more workouts to increase the burn !!! Biceps are burning 🔥🔥🔥🔥

Quick Biceps & Core

Great to be back , took it slow today but glad to be back in the groove !!

Back day!

Another insane chest/Tri/shoulder workout in ! Great way to end the week 🔥🔥

Man’s pulled through with a chest ripping workout 🏋️‍♂️🔥 burn was felt through and through 🤪

Chest/Shoulders/Triceps

Another leg day down !! Time to get the Stairmaster set in !!

Absolutely destroyed my legs once again … added leg extensions !🏋️‍♂️🔥

Back & Biceps

Community

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