Name: Playbook - YoBoyRoy 🤙🏼 - Beginner
Uploaded: 2024-08-14T16:48:20.637Z
Duration: 60 min
Description: Beginner

Caleb

2nd day done! Loved it again. No complaints at all. Can’t wait for leg day tomorrow!!

Kaleb

Miles

Good start to back since I am just starting

Cooper

Erubiel

Gabriel

Used this for a friend who has been in the gym 2 days. Killer

Clay

This was a pretty good workout thanks brother I didn’t have time to complete it all but the ones I did do hit pretty hard cheers mate.

Lachlan

I struggle a bit with what weights to put on. Idk what is an appropriate amount and if I should struggle to or fail to complete sets or complete confidently. I also can’t do pullups😭

Jordan

- Grasp the pull-up bars with a wide grip, palms facing forward 
- Hang freely with your arms extended 
- Pull yourself upward by contracting the lats as you flex the elbows
- The elbows should be driven to your sides
- Pull to the front, attempting to get your chin over the bar
- After a brief pause, lower yourself with control to the starting position

Pull Ups Wide Grip

- Set the appropriate weight on the weight stack and attach a V-bar to the seated row machine
- Grasp the bar with a neutral grip (palms facing in)
- Keeping your legs slightly bent and your back straight, pull the weight up slightly off the stack
- You should be sitting straight upright with your shoulders back
- Keeping your body in position, pull the handle into your stomach
- Pull your shoulder blades back, squeeze, pause at full muscle contraction
- Lower the weight back to starting position with control

Close Grip Row

- Place a cable pulley at a high position with a single handle attached
- Grasp the handle with one hand and take a step back 
- Keep your arm straight, with a slight bend at the elbow
- Place your feet shoulder width apart, knees slightly bent and tip slightly at your torso
- Maintaining a straight arm, pull the handle down towards you until your upper arm is by your side
- Control it back up to the starting position
- Complete desired reps then repeat on opposite side

Single Arm Lat Pulldown

- Stand tall and grasp the bar with a underhand grip
- Keeping the upper arms stationary, exhale and curl the bar while contracting your biceps
- Continue to raise the bar until your biceps are fully contracted and the bar is at shoulder level
- Hold the contracted position for a brief pause as you squeeze your biceps
- Then, inhale and slowly begin to lower the bar back to the starting position

EZ Bar Curl

- Stand tall, grasping the dumbbells with palms facing the center of your body
- Keeping your elbows close to your body
- Curl one dumbbell toward your shoulder,  
- Pause at full contraction, then lower the dumbbell back down to starting position with control
- Repeat on the opposite side
- Alternating back and forth for time or reps

(R+L= 1 rep)

Alternating Hammer Curls

Beginner

Jorge

Jake

An amazing workout session that has left my back feeling targeted and activated

Akib

Dorito Back

I had an amazing time doing this workout. Some of the things I was unable to do exactly because of the equipment in the facility that I am using.

Trevor Black

Quicker than 60 mins (in my case) very good otherwise 🫡

Gavin Garofalo

Favorite

Loved this workout! Any recomendations for a substitute for the delt machine? My departments gym is small and we don’t have this machine. Thanks!

Beginner

Community

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