Name: Playbook - Cole Shaffner - Back/Biceps
Uploaded: 2023-01-07T16:12:11.595Z
Duration: 50 min
Description: Back/Biceps

ramiro 

Nah bro , this workout hit on a whole different level 🔥 this was crazy good 🏋️‍♂️

Robin Persaud

Stacy

This is great! Got a good first workout in. Loving the app and the coaching.

Michael Muller

The variety was great! Most of the exercises, or at least the movement pattern were new to me!

John

Curl and row variations to hit both heads of the bicep and build overall back thickness.

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbells toward your shoulders and hold one while the other stretches back to the bottom. Alternating arms

Alternating iso hold hammer curls

-Wide stance for more range of motion.
-Lower back with slight bend in knees to get into bent over position. Keep your core tight. 
-Push the dumbbells together as you row. 1-2 second hold at the top and control down.

Wide stance bent over DB row variation

- Place the back of your arm on your inner thigh
- Arm starts extended holding the dumbbell off the floor
- Slowly curl the weight up pause at the top squeezing your bicep
- Slowly lower weight back to the starting position
- Do all reps on one arm before switching

Concentration curl

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body (notice the underhand grip)
- Engage your lats as you pull up 
- Come down in a controlled motion

DB bent over row (double)

- Begin with a single dumbbell in both hands
- Curl dumbbell towards your shoulders 
- Slowly lower down to 90° and back to the top then stretch all the way back down until arms are extended

DB bicep curl (waiters curl/partial rep)

-Hold dumbbell sideways.
-Get into bent over position, row dumbbell to chest. Hold, extend your back to an upright position. Lower back down, release dumbbell.

Single DB bent over row to hyperextension

Back/Biceps

Chiseling the chest!

And that’s a wrap on a solid leg day 🔥

Legsss

Core

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 !🏋️‍♂️🔥

Tree trunk leg day

Did a few other core exercises … will do the first two from this tomorrow . The gym was a bit packed since I came late

Quick Core Workout

Felt the biceps burns especially with the KB and Barbell Curls 🔥 ! Solid workout 🏋️‍♂️

Definitely wasn’t feeling it today, not sure why, but pulled through and my back is gonna be feeling it tomorrow , it already has 🤣

Biceps & Back 😈

Ahh it really is a sad day, all the best man, thank you for everything , the workouts and motivation 🔥🏋️‍♂️genuinely appreciate you bro, cheers

Solid chest day down !! Time to get a quick 10 min cardio in !

Push day 💪🏼

We gotta love these leg days ! Did some Smith Machine Barbell Squats too ! 🙏🔥🏋️‍♂️

As usual, your leg day routines always wrap up with some real solid burns, simple and but kills 😂🏋️‍♂️🔥

LEGS…

An friggin awesome wrap up of the week ! Def sweated through this ! Very much prepared for legs tomorrow !🔥

As usual, 15 mins later and my shoulders are still on fire 🔥🏋️‍♀️ those DB lateral raises wrapped up the workout well ! Still trying my best to up my core and upper body strength. Looking forward to that leg day tomorrow 😈 gonna boil these legs to noodles 😮‍💨🤣💪🏼

Shoulders + Core

Solid back day after a few days ! Hitting some cardio now 🔥

Crazy back day!!! Lower back felt it haha

Great back workout . As usual the burns be hitting 🔥🔥 time to hit a quick 10 min on the treadmill !

Big back day

Another simple routine by Cole ! Simple with serious burns my guy 🔥🔥🔥🔥

Chest/Triceps/Core

WE LOVE LEG DAYS 🔥🔥🔥 no words just burns from thé beautiful pain ! 🏋️‍♂️

Absolute soul crushing leg day 🤣🤣🤣 but hey, gotta love leg day !

Legs… You’ve got to try this one!

Pretty good core burnout 🔥 simple but effective as usual !

Core circuit

Gotta love a good Bicep pump 🔥🔥🔥 solid workouts

Pretty solid back and biceps workout, arms are feeling sore 🔥hopefully we make it for chest day tomorrow ! 🤣

Solid back and bicep workout 🏋️‍♂️ back felt it tough today. But hey , no pain no gain 🫡🔥

Back & Biceps

Back and better ! Pushed through a solid Push day !  🔥💪🏼 and did some random exercises with the extra time remaining 😂

Push day 😤

Absolutely crushed and boiled these legs to noodles 🤣 god be with me these next few days 😩🏋️‍♂️🔥

Pretty simple , not too many reps but felt every set in each leg routine 🔥 time to hit some core 🏋️‍♂️

4 exercise leg day 🦵🏼

We love the simple core burning routines ! Absolute soul crusher !🔥🏋️‍♂️

Core destruction activated 🤣 bruh this core circuit burned , it was a good way to wrap up today. Gonna definitely feel the soreness from those hanging raises.

Core floor work!

Love this specific arm workout , added a few more reps and it absolutely destroys the arms !🔥🏋️‍♂️

Arm destruction complete ! Didn’t get to do the Skullcrushers but still a solid workout !

Arm day 💪🏼

Great way to wrap up the week !! Time to hit some more core

Throwing in some other core workouts … as usual , pushing through with that mind muscle connection leaving me sore and feeling those burns 🔥🏋️‍♂️

Delts & Abs

Glad to be back in the groove ! Solid chest workout

Quick chest pump secured ! Felt the burn with the decline Push Ups !

Insane chest workout to rip those chest muscle ! 🔥🏋️‍♂️

Quick chest pump

Another leg day down and destroyed 🔥🏋️‍♂️🥳 time crunch the protein in !

Pulled through a solid leg day, didn’t give this my all, a bit disappointed , but will crush the next one … time to crush the meals now

Brutal leg day

No this was a solid back day ! Felt it with that mind-muscle connection … this went CRAZYYYY BROOO🔥🔥🔥🫠🏋️‍♂️

Had to sub one of the exercise because I couldn’t wait on a bench to become free. Back is already on fire😂 the burner is always on high with your workouts 🔥🏋️‍♂️

Turtle shell BACK workout!

Bodyweight core circuit 🔥

Arm pump was a success 🏋️‍♂️🥳🔥🔥 added some DB wrist curls to the burn 🔥

Back at it after a short break ! Arms will definitely be sore in the days to follow 🔥

Pumping up the ARMS

Chest is completely sore 💥 added some extras to sub for Landmine …. As always you pull through with these workouts 🏋️‍♂️

Chest and Shoulders!

As usual, we crushed LEGSSSS… LETS GOOOOO

Train like an athlete (Lower body)

Holy crap this was a back burner for sure 💥🔥 sweat right through !

Back

Added some oblique plate Crunches and that made the burn go even harder 😂

Gotta love a solid core burn 🔥 was gonna take a rest day today but said hey, why not hit up some core today 😂

20 minute core workout

For the triceps , I spam them to failure ! 🤣 overall already feeling sore 🏋️‍♂️

4 simple exercises that went seriously hardcore 🔥💪🏼 always good to feel the burn at the end of a workout 🏋️‍♀️

4 exercise “Arm Grower”

Safe to say both chest and Delts felt this cause the burn is high 🔥🔥🔥🤣🏋️‍♂️ great workout that’s for sure !

Pec & Delts

And that’s a wrap on another hardcore leg day ! 🏋️‍♂️🔥

Another awesome leg day ! The calves are burning , the quads felt it and I’m limping , so it was a successful leg day 😤😈🔥🏋️‍♀️😮‍💨 keep it coming !!!

LEG DAY!

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

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 🏋️‍♀️🔥💪🏼

Building the BACK

Solid back workout . Subbed the first workout for machine and added some extras !

Back and core!

Lower body sore ! Now for sure upper body gonna be sore after this chest and shoulder workout 🏋️‍♂️🤣

Great way to start off the week with a solid chest and shoulder. Gonna really feel these workouts for the next two weeks 😂

Chest & Shoulders 🤪

Gotta love this specific arm day routine !

This was a friggin insane workout . MY ARMS ARE CRUSHED , BOILED , EVERYTHING 😂

An arm day to remember!

As usual, crushed another leg day, gonna be offline this weekend, so I pushed through this workout until Monday when I resume !

This was a truly solid hardcore leg day and fucking loved it 🏋️‍♂️😎🔥 added Smith Machine squats to this as well since I couldn’t do tire flips . But solid workout 🫡

Barbell only leg day!

Absolutely destroyed my back, the soreness has been felt through 🤣

Back gonna be sore af tomorrow , solid back burning routine 🔥

Back day.

Already prepared for my core to be sore on Tuesday morning

Core & more core

Chest and triceps!

Legs!

Pretty quiet workout that targeted well ! No better way to say but perfect pull day 🔥🏋️‍♂️

Perfect pull workout

Upper chest area is definitely feeling it right now . Solid burns 🥵

And that’s a wrap on chest, tri’s and shoulders. Great to be back ! Boutta hit some core now 🔥 definitely loved the challenge of the handstand push ups . Will be practicing that more daily !

Chest, Triceps, and lil Shoulders

Gotta love leg days 🤣 crushed my legs and soul 🏋️‍♂️ time to crunch that protein and calories in !

Great leg day, always looking forward to it🏋️‍♀️🔥 didn’t max out but these future tree trunks are sore and limping , so it was a solid burnout 😮‍💨

LEGS

A bit of  relaxed pull day, took my time but the biceps definitely ha d a pump 🔥🏋️‍♂️ now for some core

Pull day got my back on fire 🔥. Those pull ups really added the flames 😂 solid day , gonna hit some core now !

Back/Biceps

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