Name: Playbook - YoBoyRoy 🤙🏼 - BACK (5/28/26)
Uploaded: 2026-06-06T18:40:10.428Z
Duration: 75 min
Description: BACK (5/28/26)

- Load the bar with your desired weight
- Straddle the bar with your feet about shoulder width apart, and hinge your hips back, allowing your knees to bend slightly, keeping a long line from your head to your tailbone
- Once your torso reaches the correct angle to reach the handles, grasp them with a neutral grip
- Pick the bar up, reset your foot placement and torso height until you feel balanced and stable with the bar hanging at arms length
- Row the barbell by driving the elbows behind the body while retracting the shoulder blades
- Pause at peak contraction before lowering the bar back down to starting position with control

Narrow Grip Standing T-Bar Row

- Set the appropriate weight on the weight stack and attach the neutral grip bar attachment to the seated row machine
- Sit down on the bench seat and lean forward to grasp the attachment with a neutral grip
- Place your feet on the footrest, your knees will be slightly bent at this position
- Sit upright on the bench, your elbows should be just shy of lockout
- Drive your legs into the footrest to engage your lower body as you pull the bar to your stomach by driving your elbows back
- Pause at peak contraction before lowering the weight back to starting position with control (The weight should not hit the stack at the bottom of the range of movement)

Single Arm Cable Row

- Set the pulleys to the appropriate height and weight (The pulleys should be shoulder to head height)
- Face the machine and grasp the right pulley with the left hand and the left pulley with the right hand, crossing them in front of you
- Pull the cables back by moving your arms back and outward, keeping the arms nearly straight with a slight flex in the elbows
- Pause at peak contraction of the rear deltoids before reversing the movement back to starting position with control

Cable Rear Dely Fly

single arm cable 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

- 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

- Sit down, holding a medicine ball
- Begin the exercise by leaning back slightly to where you have to hold yourself up with your abs
- Next, twist your torso and bring the medicine ball to one side
- Twist your torso and bring the medicine ball to the opposite side
- Alternating back and forth for time or reps

Med Ball Russian Twists

- Grasp an overhead bar and hang at arms length
- Holding the upper body steady, keeping both legs nearly straight, raise both legs forward and up until your body forms a 90 degree angle
- Pause at peak contraction before slowly lowering both legs back to the starting position with control

Hanging Leg Raise

BACK (5/28/26)

Alex

REST (6/7/26)

Ryan

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)

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)

BACK (4/25/26)

ARMS (4/24/26)

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

BACK (5/28/26)

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