Name: Playbook - YoBoyRoy 🤙🏼 - back n delts (6/27/25)
Uploaded: 2025-12-08T02:32:16.887Z
Duration: 75 min
Description: back n delts (6/27/25)

Ryan

Lukas 

Aidden

if you don’t have T bar row, do normal chest supported dumbbell rows

- 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

- Adjust the seat height so the handles are at shoulder height
- Sit reverse, facing the pad on the pec deck machine, with both feet planted firmly on the ground
- Your chest should be pressed up against the pad and your back should be straight
- Maintaining a slight, soft bend in the elbows contract your rear deltoids, bringing the handles back until they are roughly even with your shoulders
- Squeeze your rear delts hard in this position before slowly returning the handles back to starting position

Machine Rear Delt Fly

- 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

- Bend at a 45 Degree angle with you back arched. 
- Pull using your lats and not your arms
- Chest up at the bottom of the movement

Standing cable pullover

- 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

- 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

- 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

back n delts (6/27/25)

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)

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

Invader

chest n shoulders (10/28/25)

Kyle

back n delts (10/27/25)

rest (10/26/25)

Crazy pump today and got work straight after

arms n shoulders (10/25/25)

Hit a PR on the RDLS 🙌🏽 
Thank you prettiest princess 💖

legs (10/24/25)

I love chest day it’s the best and this workout was amazing i feel it so much

chest n shoulders (10/23/25)

That work out was amazing and definitely felt it

Cody

back n delts (10/22/25)

Hunter

arms n shoulders (10/21/25)

That last standing calf raise had me holding my self off the ground to give my legs time to work again.

Brian

First time using the app and your wonderful tutorials. Biggest reason why I haven’t started sooner, didn’t want to look like a doofus. Started 24hr fasting this weekend and now following your plan! I’m excited to continue this journey and push my limits! Thank you Roy for the inspiration you give us all!

Brayden

First workout on the program and that was a very fun leg day.

back n delts (6/27/25)

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