Name: Playbook - YoBoyRoy 🤙🏼 - PULL (11/29/25)
Uploaded: 2025-12-09T23:26:26.986Z
Duration: 75 min
Description: PULL (11/29/25)

First lift after Thanksgiving.  Holy sugar

Ronnie

Ryan

Nathan

To keep consistent with our sunday rest days, it’ll be a PPL split, but with 3 days on, thursday rest, 2 days on, sunday rest. With one less working day, it’s important you guys truly DESTROY your muscles on working days. The extra rest will be great for recovery, letting you push harder.

- 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

- 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

use the fly machine and sit to the side.
- get a deep stretch when lowering the weight stack back down.
-the ROM isn’t as important as the stretch, but go as far as u can while still feeling your rear delts

rear delt fly (side)

- Lying on the incline bench, hold a dumbbell in each hand at arms length
- Keeping the upper arm stationary, curl the dumbbells up until your biceps are fully contracted and the dumbbells are at shoulder level
- Pause at peak contraction before lowering the dumbbells back down to starting position with control

Incline DB Curls

the flatter your back is to the bar, the higher up on your back it’ll work.

in the video i’m more upright to work the lower part of the back

Landmine Row

- curl up and slowly release back down, repeat 
- Adjust the seat on the preacher bench so that your upper arms sit comfortably on the padding when seated
- Sit on the preacher bench, placing your upper arm about shoulder-width apart on the pad, and grip the bar with the arms extended, using a semi-supinated grip (palms up and in)
- Curl the bar upward until the biceps are fully contracted, your forearms are perpendicular to the floor
- Pause at peak contraction, before slowly lowering the weight back down to starting position

EZ-Bar Preacher Curls

Ab Circuit

PULL (11/29/25)

I like it this is my first week in the gym in the last 2 years and I definitely feel it, workouts are easy to understand and explained well

McLane

PUSH (12/9/25)

PULL (12/8/25)

REST or ABS (12/7/25)

LEGS (12/6/25)

Justin

PUSH (12/5/25)

rest or abs (12/4/25)

PULL (12/3/25)

Leg day got me limping back the barracks.

Chance Willett

LEGS (12/2/25)

Excellent lift Gentlemen mmhmm mmhmm mmhmm

Daniel

Christina

PUSH (12/1/25)

rest or abs (11/30/25)

SPLIT UPDATE (rest day) (11/28/25)

arms n shoulders (11/27/25)

The 20 reps are lethal.
I’ve algo been wanting to say, I’ve been incorporating some exercises tonthe routines to replace some of them. Just a different variation of the same part of the legs to I’m working.

Jorge

Yazeed

legs (11/26/25)

Seth

Just one those days where everything felt heavy

chest n shoulders (11/25/25)

Had to skip a couple days last week due to gym being closed to get new equipment. Great workout starting to get some solid form and work up on the weight. As mentioned got some new equipment so I shouldn’t have to do any alternate workouts anymore.

Tristen

back n delts (11/24/25)

rest day (11/23/25)

First workout on the app and safe to say best workout I’ve had in a while.

Took a break but this was great to end the week and get rolling on Monday

arms n shoulders (11/22/25)

Razza

legs (11/21/25)

Montana

Crazy set today, I’m actively benching 225 now!

Mason

chest n shoulders (11/20/25)

back n delts (11/19/25)

Anazing pump got me feeling stronger every day

Roland

arms n shoulders (11/18/25)

rest (11/17/25)

What a gruelling workout, perfect in every way

legs (11/16/25)

chest n shoulders (11/15/25)

back n delts (11/14/25)

arms n shoulders (11/13/25)

Joshua Caithness

legs (11/12/25)

Gotta be one of the nastiest pumps ever, and hit 225 bench on this one

chest n shoulders (11/11/25)

Fuck yes. First popper session back. Feels damm good

Harry

back n delts (11/10/25)

rest (11/9/25)

Drackit

arms n shoulders (11/8/25)

Beautiful workout Roy, would love to see more workouts in rotation, but this was amazing

Lars

legs (11/7/25)

chest n shoulders (11/6/25)

Holy balls never pushed myself to failure so hard

Lucas

back n delts (11/5/25)

arms n shoulders (11/4/25)

legs (11/3/25)

rest day (11/2/25)

Miguel

Love this app its made working out so much easier

Shoulders are sore after the triple threat

chest n shoulders (11/1/25)

back n delts (10/31/25)

Dustin

Jesus what a pump . That cruise my wife and I are going on next year ain't gonna be ready . God bless you Roy and have a great weekend

arms n shoulders (10/30/25)

legs (10/29/25)

Loving the pumps . Been double layering my clothes to workout and I'm burning through it . Love you Roy

PULL (11/29/25)

Community

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