Name: Playbook - Cole Shaffner - Gorilla back day
Uploaded: 2022-08-13T16:08:42.851Z
Duration: 60 min
Description: Gorilla back day

ramiro 

Man these workouts really be hitting hard 🤣 that 2-3 week break got me bad now 💀

Robin Persaud

In bent over position keep your core tight and lats engaged. Alternate each arm! 
16 total reps.

DB alternating rows

Stretch out in front of you. Row backwards and slightly twist your body at the top for an extra range of motion. Pause at the top and slow the eccentric down! 
10 each arm. 20 total reps 
Rest after both arms

Single arm DB rows

The main key is the 4,2,1 tempo. 
1 second to the stomach.
2 second hold.
4 seconds slowly back to the starting point.
Mind muscle connection on squeezes your lats each rep!

Close grip seated row (tempo)

Arch the back slightly throughout the entire rep.
3 seconds lowering it back up.

Kneeling V bar lat pulldown

Find the rhythm here! Emphasis on the contraction at the bottom. Really drive those elbows back towards your hips. Slowly release and feel a nice stretch at the top!
Burnout reps here! 15-20

Ez bar cable straight arm pulldown

Gorilla 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 !🏋️‍♂️🔥

Gorilla back day

Community

More workouts from Cole Shaffner