Name: Playbook - YoBoyRoy 🤙🏼 - BACK (4/25/26)
Uploaded: 2026-06-06T18:40:10.587Z
Duration: 75 min
Description: BACK (4/25/26)

Ryan

use the same weight from the chest supported db row and shrug on that same incline plane. does wonders for your traps

- Set an incline bench at 45 degrees
- Grab a pair of dumbbells, and approach the bench with your chest toward the angled pad, then lean onto it
- Plant your feet firmly on the floor, and let your arms hang straight down, palms facing each other
- Squeeze your shoulder blades together and drive your elbows toward the ceiling, bringing the dumbbells to your ribcage
- Squeeze your back at the top, before you lower the dumbbells back down to starting position with control

Chest Supported DB Row

- Stand tall, holding a dumbbell in each hand at arms length, forward of the body, with an overhand grip (palm facing your thighs)
- Raise your shoulders as high as you can, as if trying to touch them to your ears
- Pause at peak contraction before lowering the dumbbells back down to starting position with control

DB Shrug

- Grab the bar with a neutral grip
- Pull down towards the top of your chest
- Keep your elbows close to your body
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

Neutral grip lat pulldown

- Adjust the seat height so the handles are at shoulder height
- Sit reverse, facing the pad on the pec deck machine, with both feet planted firmly on the ground
- Your chest should be pressed up against the pad and your back should be straight
- Maintaining a slight, soft bend in the elbows contract your rear deltoids, bringing the handles back until they are roughly even with your shoulders
- Squeeze your rear delts hard in this position before slowly returning the handles back to starting position

Machine Rear Delt Fly

- go heavier than you think.
- a slight stretch is good to feel all the way down your back.
- squeeze in the back
- do partials at the end

Close Grip Row

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over barbell row

BACK (4/25/26)

REST (6/7/26)

Alex

BACK (6/6/26)

ARMS (6/5/26)

Dustin

Maybe once my shoulder gets better it’ll be a 5/5

W work out chest pump goes hard and the shoulders feel good

CHEST (6/4/26)

Changed hack squads for leg press we don’t have a hack squad machine at my gym

LEGS (6/3/26)

BACK (6/2/26)

Joseph

ARMS (6/1/26)

REST (5/31/26)

Lars

CHEST (5/27/26)

Honestly it was a good leg day. Usually I hate bulg squat but I enjoyed this one

LEGS (5/29/26)

BACK (5/28/26)

Dylan

ARMS (5/27/26)

A great lineup as always. Not a huge fan of the shoulder heavy days but that’s because I’m coming back from a shoulder injury

CHEST (5/26/26)

LEGS (5/25/26)

REST (5/24/26)

10/10, totally zoned out on the rows and pushed more than usual

Mason

BACK (5/23/26)

ARMS (5/22/26)

CHEST (5/21/26)

LEGS (5/20/26)

REST (5/19/26)

Substituted T Bar for bent over row and cross back for straight arm pull down, it was 🤌🏻

BACK (5/18/26)

Finished the end circuit got me such a good pump I couldn’t get my arms out of my sleeves 😂

Daniel

ARMS (5/17/26)

CHEST (5/16/26)

LEGS (5/15/26)

BACK (5/14/26)

ARMS (5/13/26)

Marley

CHEST (5/12/26)

I’m just getting back and it feels great

Rhett

The hardest part was walking out of the gym

LEGS (5/11/26)

REST (5/10/26)

BACK (5/9/26)

ARMS (5/8/26)

Almost dropped the weight on myself with the BD shoulder press 😂

CHEST (5/7/26)

Had a bad personal day and it led into my lift. But I got it done

LEGS (5/6/26)

Love that kinda workout all isolating movements

BACK (5/5/26)

First day back since running a marathon, felt great

ARMS (5/4/26)

REST (5/3/26)

Liam

Pushed harder than before and felt so good

CHEST (5/2/26)

LEGS (5/1/26)

BACK (4/30/26)

ARMS (4/29/26)

CHEST (4/28/26)

First leg day in a while ive actually felt good muscle activation in a while

LEGS (4/27/26)

REST (4/26/26)

ARMS (4/24/26)

Much needed therapy after a hard day. God id good 🙏

BACK (4/25/26)

Community

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