Name: Playbook - Cole Shaffner - Back & Bis
Uploaded: 2022-04-26T20:56:34.196Z
Duration: 60 min
Description: Back & Bis

ARMS GONNA FEEL IT TOMORROW 😂 solid back and bicep workout; took some extra time and focused a lot on tempo and intensity today with each rep. Definitely getting better with upper body strength 🔥

Robin Persaud

Slow and controlled is the name of the game. 
Use the assistance machine or bands if too challenging! 
Pause at the top and slowly lower back down! 
Neutral/closer grip. 
Low reps because we are mainly concerned about time under tension here!

Pull ups (tempo)

Drop set/equipment change. 
Start with a heavier cable row for 10 reps.
Then go right into the DB and rep out 15 reps.
Focus on the squeeze of each rep, don’t just try and get the reps over with!
Preform one side, rest, then the opposite side the next set!

Single arm rows (cable->DB)

Using a straight bar attachment, sit on a bench or ground.
Pull to your forehead, keeping the elbows high and trying to feel the rear delt working the whole time! 
I like to pause on the contraction and slowly bring it back.

Seated cable face pulls

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders 
- Pause at the top then lower under control  
- Switch arms and repeat

Alternating hammer curls (heavy)

Cable straight bar reverse curls

Back & Bis

ramiro 

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 & Bis

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