Name: Playbook - Cole Shaffner - Back day!
Uploaded: 2022-07-01T21:24:53.556Z
Duration: 60 min
Description: Back day!

Dean

Definitely wasn’t feeling it today in terms of pushing so I took it slow and worked through. Not gonna lie those pull ups be getting to me , but getting better. Again , pretty simple workouts with real solid burns 🔥💪🏼

Robin Persaud

Warm up: 
2x30-40sec dead hangs. Stretch the shoulders and back out by hanging with your arms straight. 
Add some rotation of the spine and foam roll the back if you have a roller accessible.

- Hold the bar with your palms facing away from you in a close grip
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Close grip pull-up

-Lean backwards on the lot pulldown machine 
-Grab the V bar attachment and pull the cable towards your lower chest

Backwards lat pulldown/row

- With your chest flat on an incline bench and a dumbbell in each hand
- Pull the dumbbells with your elbows flared out
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbell back down

Dumbbell chest supported row (elbows high)

- As you raise your shoulders engage your traps
- Pause for one second at the top and lower slowly

Barbell shrugs

- Position a bar in a rack to about waist height
- With your heels on a bench or the floor and your arms fully extended
- Your body should be straight hanging underneath the bar
- Flexing the elbow, pull your chest towards the bar, retract your shoulder blades
- Pause at the top then return yourself to starting position

Inverted barbell row

Back day!

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 !!

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 day!

Community

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