Name: Playbook - Cole Shaffner - Back day
Uploaded: 2022-03-22T20:26:44.904Z
Duration: 75 min
Description: Back day

ramiro 

Great ! I’m gonna need a back massage after this session !

Yesterday was a set back but glad to be back in the gym. As always, I underestimate your workouts; won’t say I crushed it but I pulled through till failure. It crushed me though 🔥🤣💪🏼

Robin Persaud

Warm up with steady state cardio for 10 minutes. Along with foam rolling your back for 2-3 minutes!
Read all of the descriptions. 
Time to grow some wings 🦋

Using a band or assistance machine to help yourself get a better contraction on the wide grip pull ups. 
Squeeze at the top, and slowly release back down for a nasty stretch at the bottom!

Band assisted pull ups (wide grip)

Chest supported on bench. 
Start with the dumbbells on the ground and row upwards driving with the elbows to the sky.
Stretch at the bottom and fully relax the dumbbells on the ground. Repeat.

Dead stop chest support rows (DBs)

Place barbell on stable surface like the rack.
Put your feet out in front of you and place your body so when you row it feels natural. 
The bar path should be coming towards your chest. 
As you can see the range of motion is shorter but the burn is viscous. 
**SUPERSET with the next body weight exercise.

Inverted bodyweight rows

Place bar higher on the rack this time.
Feet on a box or bench.
Straight leg is harder but legs could also be slightly bent. 
Wider grip on the bar and simply “pull up” your body weight. 
Going to failure here! 
Fight for those reps and earn your long rest!

Pull up variation/bodyweight row

Holding a plate on the hypertension machine.
Row at the bottom of the movement.
Hold the plate on your chest and extend your back upwards. 
Keep your core tight and do not arch your back.
You can drop the weight afterwards and burnout with your body weight if you want the extra challenge!

Weighted row/hyper extensions

Holding two plates. Slightly round your back as you go to touch the weights to the ground. 
Focus on the stretch in the scapula and traps at this point. 
As you come up, bring your shoulders backwards and shrug upwards for maximum trap contraction! Play around with this movement and see what feels best.

(Rounded back) deadlift to shrug

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

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 day

Community

More workouts from Cole Shaffner