Name: Playbook - YoBoyRoy 🤙🏼 - Favorite
Uploaded: 2024-08-14T16:48:20.634Z
Duration: 60 min
Description: Favorite

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

Great back workout. Tip my hat to you, Roy.

Sebastian

Bailey

Izzac Hemsley

Feel chiseled like a Greek god statue. Thanks Roy!

Chance

My gym doesn’t have as much equipment so what we could manage and improvise was really good and tiring, really solid workout for me

Braydon

Ryan

Bryson

Jake

Caden

Freaking loved it!!!  Made hitting back my favorite day of the week now.

Tyler

- 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 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

- 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

- Press your chest against the chest pad
- Grip one handle and pull back toward your body, engaging your back as you pull
- Pause at full contraction
- Extend your arm back out to starting position with control
- Complete desired reps then repeat on the opposite side

Single Arm Machine Row

- 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

- Sit up tall and ensure your spine remains neutral, with the dumbbells on both sides of your body
- Contract the traps to elevate the shoulders
- Squeeze hard at the top and slowly lower the dumbbells back to the starting position

Shrugs

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Groot

Jorge

Dorito Back

Caleb

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

Kaleb

Miles

Beginner

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!

Favorite

Community

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