Name: Playbook - YoBoyRoy 🤙🏼 - PULL (12/8/25)
Uploaded: 2025-12-09T23:26:26.936Z
Duration: 75 min
Description: PULL (12/8/25)

Ryan

how we feeling about this split? i’m loving it so far 😏

- 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

- 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

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

- 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

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)

- Set up a cable pulley machine so the pulley system is positioned at the lowest setting
- Stand in front of the low cable pulley and grasp the attachment with an underhand grip
- Keeping the upper arm stationary, exhale and curl the attachment until your bicep is fully contracted and the hand is at shoulder level
- Pause at peak contraction before lowering the weight back down to starting position with control
- Complete desired reps then repeat on the opposite side

Single Arm Cable Curls

Stair Climber

PULL (12/8/25)

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)

REST or ABS (12/7/25)

LEGS (12/6/25)

Justin

PUSH (12/5/25)

rest or abs (12/4/25)

Nathan

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)

First lift after Thanksgiving.  Holy sugar

Ronnie

PULL (11/29/25)

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 (12/8/25)

Community

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