Name: Playbook - Cole Shaffner - Back burner
Uploaded: 2022-03-27T18:36:38.442Z
Duration: 60 min
Description: Back burner

Great back day!! Steadily killing it with these daily grinds

Tyshan

ramiro 

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)

Use a Landmine or put the end of the bar in a corner. Or use DBs! It’s all about the positioning of the elbow. I like to really feel the stretch here, let my back round slightly then drive the elbow up high. Trying to keep the elbow parallel with my shoulders. 
16,20 total reps. Rest after both arms

Meadows row (Landmine)

Alternating arms!
Hold the contraction of one arm while the other stretches out. 
Slight arch in the back on the contraction.
Focus on mind muscle connection. Feel those lats crying!

Chest supported wide lat pulldown (cables)

Slight arch in the back. Notice how I lock my elbows in position and try to pull only with my back. Full stretch at the top and drive the elbows towards the hips. 
Take a few extra sets to manipulate your form so you get it right if needed.

Straight arm cable pulldown

1 set. All out burn! 
Keep your core tight and drive the elbows up.
I like to round my back slightly but that’s preference.
I used 50lb DBs and did 25 reps! Leave a comment on how many unbroken reps you can do!

DB row burnout

Back burner

Chiseling the chest!

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

Robin Persaud

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 burner

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