Name: Playbook - YoBoyRoy 🤙🏼 - back n delts (11/5/25)
Uploaded: 2025-12-09T23:26:27.118Z
Duration: 75 min
Description: back n delts (11/5/25)

Montana

Holy balls never pushed myself to failure so hard

Lucas

- Grasp the pull up bar outside shoulder-width, with an overhand grip 
- Hang freely with the arms extended
- Pull yourself up by contracting the lats as you flex at the elbows
- The elbows should be driven down to your sides
- Pause at peak contraction, your chin above the bar
- Lower your body back to starting position under control, stretching the lats

Wide Grip Pull Ups

fully extend your arms up and then squeeze at the bottom

Neutral Close Grip 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

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)

- Stand tall, holding a dumbbell in each hand at arms length, forward of the body, with an overhand grip (palm facing your thighs)
- Raise your shoulders as high as you can, as if trying to touch them to your ears
- Pause at peak contraction before lowering the dumbbells back down to starting position with control

DB Shrug

hold a DB and fully lock your arm out at the bottom. drive the weight back towards your hip and squeeze. repeat

Lawnmower

- Grasp an overhead bar and hang at arms length
- Holding the upper body steady, keeping both legs nearly straight, raise both legs forward and up until your body forms a 90 degree angle
- Pause at peak contraction before slowly lowering both legs back to the starting position with control

Hanging Leg Raise

- From a high pulley grip rope just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Cable crunches

back n delts (11/5/25)

Ryan

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)

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)

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)

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

back n delts (11/5/25)

Community

More workouts from YoBoyRoy 🤙🏼