Name: Playbook - Cole Shaffner - Building the BACK
Uploaded: 2022-10-31T20:44:57.547Z
Duration: 70 min
Description: Building the BACK

ramiro 

4 simple but back burning workouts guaranteed . Gym was busy so I did the workouts as first come first serve with the machines 🏋️‍♂️

Robin Persaud

These workouts never fail you. It was just 4 but it was 4 solid workouts. Felt my back burn in a good way. Time to get the meals in now 🏋️‍♀️🔥💪🏼

Warm up:
•3 sets of pull up hangs (30 secs)
•3 sets of barbell rows increasing till the working sets weight. 
Only 4 exercises. No need to jump around from a bunch of exercises.
Bring that intensity, the reason I have had such success with results in the gym is because I train close to failure on almost all of my sets. 
Don’t be afraid to push the limits on the rep ranges if you feel like you have extra reps in the tank.

Underhand grip! 
Row low to your belly button.
Try to stay as strict as possible for the first half of the reps then you can use your knees and hips for momentum to finish the set!

Supinated bent over rows

Using a machine here but could also be done with cables. 
Underhand grip here too! 
Lean to the side you are working and focus on the mind muscle connection. Pause on the contraction and slowly lower back up! 
12x2=24 reps total. Rest after both arms.

Single arm pulldown

Using a slightly wider grip. 
Go heavy for the first 3 sets using more momentum. 
Then lighter for the last 3 sets with more control and tempo work.

Seated cable rows

Using a rope. 
Preform a straight arm pulldown with elbows locked into position. 
Then go straight into a high row with the elbows almost parallel to the ground. 
2 reps = 1 total rep.

Cable row variation

Building the BACK

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 !🏋️‍♂️🔥

Building the BACK

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