Name: Playbook - YoBoyRoy 🤙🏼 - back (6/15/24)
Uploaded: 2025-05-12T04:50:15.529Z
Duration: 75 min
Description: back (6/15/24)

Missing a few machines/items but still did most of it

Sinclair

Ryan

Had been subscribed for a bit now but haven’t had time or  knowledge or drive to complete a workout since I graduated from my academy glad to say I’ve finally completed one and look forward to tomorrows

Ayden

if you don’t have a specific piece of equipment, DM me for an alternative

- 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

- go heavier than you think.
- a slight stretch is good to feel all the way down your back.
- squeeze in the back
- do partials at the end

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

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

- 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

DB Shrugs

- 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

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 (6/15/24)

shoulders (5/12/25)

mother’s day (5/11/25)

Just decided to start working out today, I'm definitely feeling it right now

Issiah Swisher

back n triceps (5/10/25)

legs (5/9/25)

Had to take a couple days off due to injury, feels great to be back

Mason

chest n biceps (5/8/25)

Harry

shoulders (5/7/25)

back n triceps (5/6/25)

legs (5/5/25)

Nathan

Chase

star wars day (5/4/25)

Had to make it quick and missed yesterday, but it was great

chest n biceps (5/3/25)

Had to end early bc didn't feel great. Supersets got me feeling like I did the full thing though

Luca

Why cardio lol good workout tho hope to catch a stream soon

Jacob

shoulders (5/2/25)

My back looks like I've got Monty's shield now

First upper since my labrum surgery and man it feels good

back n triceps (5/1/25)

Dustin Hurley

legs (4/30/25)

Had to do rest of biceps at home because gym had more people in it than Roy's streams

chest & bis (4/29/25)

Matthew

Put shrugs with farmers Carry's to end it. Great workout

Erik

Haven’t felt this sore immediately after a workout in a long time. Good variety and gonna hurt like hell tomorrow for golf.

Davis Sims

shoulders (4/28/25)

rest (4/27/25)

Amaru could flying kick me in the back and I wouldn't feel it

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

Stephen

back n triceps (4/26/25)

Connor

chest n biceps (4/25/25)

It’s a great way for me to start my gym journey

Lars

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

Jacob 

legs (4/24/25)

shoulders (4/23/25)

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

back n triceps (4/22/25)

Andrew

chest n biceps (4/21/25)

Jake

easter rest (4/20/25)

legs (4/19/25)

Yazeed

shoulders (4/18/25)

back n triceps (4/17/25)

Chest pump so good it could flash people like blitz

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

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

back (6/15/24)

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