Name: Playbook - Cole Shaffner - Back day
Uploaded: 2022-01-20T13:59:32.836Z
Duration: 70 min
Description: Back day

Awesome back workout man. That kettlebell workout gave a real burn, looks simple but felt it coming down to the end !

Robin Persaud

Warm up:
•5 minutes of cardio at a moderate to intense pace (I did the stair master) 
•2-3 sets of lat pulldown, increasing the weight each set till you’re working set weight.
EARN YOUR REST

- Neutral grip lat pulldown
- Bring the bar just below your chin and slowly lower back up

Lat pulldown (D bar)

- I came off the seat for more range of motion
- Retract your shoulder and squeeze your lat as you pull down
- Hold
- Return to a full extension (2-3 second eccentric) 
8 each side then rest

Single arm pulldown

- Lean back on the seat and bring your shoulders to your ears
- Full stretch at the bottom

Seated cable shrug variation

- Holding a TRX strap in each hand, lean back and maintain tension through the strap
- Pull your body toward the handles (keeping your elbows high) 
- Engage your upper back as you pull
- Slowly lower your body back down while keeping your feet in place the entire time

** Use a cable/rope attachment and do a seated row if you have no TRX accessible

TRX standing row

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells or kettlebells up keeping your elbows close to your body
- Engage your lats as you pull up 
- This is a quicker motion than normal, stretch out in front of you and pop the elbows right back to your sides and up

Weighted bent over rows (quick reps)

- Raise and lower your upper body engaging your lower back 
- Row the weight as you raise to the top, squeeze and hold
- Lower the weight down as you stretch to the bottom of the rep
- Try not to round your back at the bottom

Weighted hyperextensions

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 !!

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

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