Name: Playbook - Tyrone Woods - Accessory- 20
Uploaded: 2023-03-17T02:20:04.931Z
Duration: 85 min
Description: Accessory- 20

Accessory Days allow you to use a day to target the muscle groups that you barely hit or muscle groups that you want to hit multiple times a week in the bro split. For example, if you want you think your chest needs to grow more, you can use the accessory days to target those muscle groups. Here’s mine:

- Grab the TRX bands underhand grip lean back and plant heels into the ground
- Use biceps to pull yourself up, squeeze, and slowly come back down

TRX Bicep Curls

- Use a weighted belt and put a weight that you can do a chin up with
- Once you hit the top, slowly come back down
- Take the belt off and do chin ups to failure

Weighted chin up (Negative focused)

- Use either a grip attachment or ez bar attachment
- Grab with hand and curl behind your head squeezing your bicep 
-Keep tension on the bicep by not fully extending
- Per arm/ no rest

Single Arm Curl (Lat pull down machine)

- From a hanging position squeeze shoulder blades together to pull yourself up
- Hold at the top of the movement then slowly return to starting

Scapula pull-ups

- Grab the bar outside shoulder width
- Pull the bar toward your ears with your traps

Barbell shrugs

- Pull the bar towards your face using traps and letting your elbows flare out  
- Pause and return to the initial position

Seated face pull

- start with an ez bar grip behind your head
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Cable crunches

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- If you can’t keep legs straight, bend knees 90 degrees

Hanging leg raises

Accessory- 20

Andrew

The back is absolutely fried🔥🔥Great workout🤟

Mason

Hardcore back day. Amazing pump throughout.

Back Day-1

Chest is currently cramping up from this workout

Tyrone Woods

Chest Day-2

Arm Day-3

Shoulder Day-4

Quads Day-5

Accessory- 20

More workouts from Tyrone Woods