Name: Playbook - Cole Shaffner - Big back day 🦍
Uploaded: 2022-05-20T21:36:28.366Z
Duration: 70 min
Description: Big back day 🦍

ramiro 

Great back burner as always 😈🏋️‍♂️🔥🔥 hit a quick core circuit of kneeling cable crunches, hanging knee tucks and cable chops 💪🏼

Robin Persaud

Another short but sweet burning workout. 20 mins later and my back is still burning. Time to crunch in these calories … as always solid workout 🔥🏋️‍♀️💪🏼

Warm up:
-2x30 seconds of hanging on the bar 
-2x30 seconds of shoulder circles 
Focus on your mind muscle connection, feeling the back working the entire time!
Bring the intensity 💪🏼

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

Pull-up (wide grip)

- With your chest flat on an incline bench and a dumbbell in each hand
- Pull the dumbbells up, driving your elbows up 
(Hold for 2-3 seconds) 
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbell back down

Dumbbell chest supported row (holds)

-Pull the attachment to your chest 
-Come halfway up and back down before stretching back to the top (1&1/2 reps)

Seated V bar pulldown

- Lean forward slightly 
- Keep a slight bend at the elbow throughout the movement 
- As you bring the bar down engage your lats

Rope straight arm pulldown

- Keeping your arms straight, roll your shoulder back 
- Shrug your shoulders up towards your ears 
- Pause for full contraction

Dumbbell shrugs

Big 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 !🏋️‍♂️🔥

Big back day 🦍

Community

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