Name: Playbook - YoBoyRoy 🤙🏼 - back (6/11/24)
Uploaded: 2025-04-28T03:42:03.094Z
Duration: 75 min
Description: back (6/11/24)

Erik

Nick

Bailey

Man this one has my lower back tense. Amazing workout can't wait for tomorrow!!!!

Devin

- Set the dual adjustable pulleys to the appropriate height and adjust the weight
- The pulleys should be above your head
- Face toward the machine, grab the left pulley with your right hand and the right pulley with your left hand, crossing them in front of you
- Initiate the movement by moving your arms back and outward, keeping your arms straight, with a slight flex in the elbows as you execute the movement
- Pause at full contraction of your rear delts before returning the handles to the starting position with control

Cable Cross Back Pull

- 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

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over barbell row

- Sit on the pad facing the rear delt machine and plant your feet firmly on the ground
- Your chest should be pressed up against the chest pad and your back should be straight
- Grab the inside horizontal handles with your palms facing down
- Your arms should be slightly bent
- Contract your rear deltoids to bring the handles back until they are roughly in line with your shoulders
- Squeeze your rear delts hard in this position and slowly return to the starting position

Rear Delt Fly

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)

- 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

As we enter summer season, I will be doing this routine daily.

aim for 10,000-20,000 steps a day.
you can go for a walk, go for a jog, whatever you’re comfortable with

Daily Steps

At Home Mobility

Been asked to show yall how I warm up for the day. I don’t have a set number of sets/reps, I simply do this routine till I feel loose

At Gym

Ab Circuit

Daily Conditioning

back (6/11/24)

shoulders (4/28/25)

rest (4/27/25)

Ryan

Ending made me realize I’m severely lacking in my core. Great pump otherwise

Stephen

back n triceps (4/26/25)

Connor

Jacob 

chest n biceps (4/25/25)

Didn’t want to do any of it. Did all of it🤝🏻

Awesome, my legs are already shaking 🥲

legs (4/24/25)

shoulders (4/23/25)

missed yesterday so i pulled a double today. body feels massive rn

Mason

back n triceps (4/22/25)

Andrew

chest n biceps (4/21/25)

Dustin Hurley

Jake

easter rest (4/20/25)

legs (4/19/25)

Yazeed

shoulders (4/18/25)

back n triceps (4/17/25)

Matthew

Chest pump so good it could flash people like blitz

Luca

Chase

chest n biceps (4/16/25)

Tobzz

legs (4/15/25)

Triple threat got me ready for a rush plant on kafe with Monty ying and sens

Triple threat got me feeling like ram, fuze, and buck on vert

·:*¨༺ ♱✮Ⓟⓐⓟⓘ✮♱ ༻¨*:·

shoulders (4/14/25)

rest (4/13/25)

Got 10 missed calls from dokkabei after this workout

Was absolutely knackered today, but finka boosted me through

back n triceps (4/12/25)

5 days in a row, not even Castle could stop me

chest n biceps (4/11/25)

First day hitting legs since I hurt my knee. It feels good to be back! 💪

Chris P

Caleb

legs (4/10/25)

shoulders (4/9/25)

Before too long, they'll start calling you Matt Castlebeck

back n tricep (4/8/25)

Parker

chest n biceps (4/7/25)

rest (4/6/25)

legs (4/5/25)

The stair climbing got me typing like in you’re story

Christopher

W shoulder day, me and my boy finna go get plat 3 and em 1

shoulders (4/4/25)

back n triceps (4/3/25)

Used a bunch of smith machines instead of cable cause it was packed. Still completed a workout.

Christian

Incline smiths absolutely fried me, and the ab rollouts were killer

chest n biceps (4/2/25)

Screwed up my knee skating. Skipping RDL's and split squat to avoid further injury. 😭

Thought I’d do a nice little 135 split squat, little did I know it was going to be the worst split squats I’ve ever done, overall great workout

legs (4/1/25)

shoulders (3/31/25)

“Or do you not know that your body is the temple of the Holy Spirit who is in you, whom you have from God, and you are not your own? For you were bought at a price; therefore glorify God in your body and in your spirit, which are God’s.”
- 1 Corinthians 6:19-20

Nathan

rest day (3/30/25)

Had a hard time with the X workouts but I will master it

back n triceps (3/29/25)

Tristan

chest n biceps (3/28/25)

Can see quads bulging through the sweatpants (I promise it's my quads)

legs (3/27/25)

Quintan

Best shoulder pump I’ve had in a long time, wonderful workout

Got new best on db shoulder press let’s go

shoulders (3/26/25)

busy gym today so i had to sub a few things but good workout all around

back n triceps (3/25/25)

Absolutely knackered. Been off the gym for around 2 weeks due to death in the family. Felt so DAM good to be back

Harry

chest n biceps (3/24/25)

Romans 15:5-7
“Now may the God of patience and comfort grant you to be like-minded toward one another, according to Christ Jesus, that you may with one mind and one mouth glorify the God and Father of our Lord Jesus Christ.
Therefore receive one another, just as Christ also received us, to the glory of God.”

rest (3/23/25)

Who knew Roy was good at making men struggle to walk.

legs (3/22/25)

shoulders (3/21/25)

Ain't no way me and Ryan have the same b-day 💪

back n triceps (3/20/25)

chest n biceps (3/19/25)

Shayne

Wiley

Great only thing was that I didn’t have the calf dip machine, tried to do it on a similar machine and didn’t really work.

Hunnerism

legs (3/18/25)

shoulders (3/17/25)

“He that dwelleth in the secret place of the Most High Shall abide under the shadow of the Almighty. I will say of the LORD, He is my refuge and my fortress: My God; in him will I trust.”
‭‭Psalm‬ ‭91‬:‭1‬-‭2‬

“For the wages of sin is death, but the gift of God is eternal life in Christ Jesus our Lord” - Romans 6:23

rest (3/16/25)

back n triceps (3/15/25)

chest n biceps (3/14/25)

Pt for da knee counts as legs at least for me

legs (3/13/25)

great i just ran out of time to do the ab circuit

Henry

shoulders (3/12/25)

Helping me stay fit here in the military thanks Roy

Jean

Never felt a mind muscle contraction with back till today. Great workout to start the morning

back n triceps (3/11/25)

Always terrified when doing ez bar preacher curls but got them done

W chest day and my biceps are pumped for the new week!

back (6/11/24)

Community

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