Name: Playbook - Cole Shaffner - Back day!
Uploaded: 2022-12-29T21:34:37.714Z
Duration: 75 min
Description: Back day!

ramiro 

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

Robin Persaud

Sick back workout! Thanks for posting these. I look forward to these workouts every day.

Justin

Putting that Christmas food to work! 
4 exercises to help build that back. 
Warm up with pull up hangs. 
•Hang from the bar and stretch your lats/shoulders at the bottom.
2x30seconds.
•Foam roll back for 1-2 minutes.
Read all descriptions and focus on mind muscle connection throughout the entire workout!

Wider grip.
Controlled eccentric and full range of motion!

Pull ups

Incline the bench and place it so you can have a full range of motion in the movement. 
Grab the v bar, pull down and slightly out in front of you. 
Squeeze for 1-2 seconds and slowly release back for a full stretch.

V bar cable pulldown variation

Bend forward at the hips until your back is parallel to the ground.
Row the bar to your chest and lower back to the ground.
Momentum can be used!

Pendlay row

Row the elbow at 45° to try and target the upper back. 
Higher reps here! Feel the burn.
Rest after both arms.
15 reps each. 30 total.

Single arm dumbbell row

Back day!

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

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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