Name: Playbook - YoBoyRoy 🤙🏼 - back n triceps (5/1/25)
Uploaded: 2025-07-11T22:36:43.591Z
Duration: 75 min
Description: back n triceps (5/1/25)

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

Luca

First upper since my labrum surgery and man it feels good

Jacob

Ryan

Did mostly back work yesterday so focusing on tri work today. That said, feeling great 🔥

Nathan

new month. lock in. workout everyday this month according to the plan. stay committed

- Attach a rope to the bottom pulley of the cable machine
- Grasp the rope with both hands, turn your back to the machine, holding the rope with your elbows in close to your head and the arms bent, knuckles aimed at the machine
- Exhale as you press the cable rope forward and up, extending your arms 
- Pause and contract the triceps before flexing at the elbows, lowering the weight back to starting position with control

Overhead Tri Extensions

- 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

- Select your desired weight and sit on the edge of an incline bench
- To get into position, lay back and keep the bar close to your chest
- Once you are supine, press the weight to lockout
- Keeping your elbows completely fixed in place, slowly lower the bar down until it's almost touching the top of your head
- Pause, and then slowly extend the arms back up to the starting position

Skull Crusher

fully extend your arms and then row back, squeezing your shoulder blades together

Chest Supported DB 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

- 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

squeeze hard towards the upper part of the tricep by the shoulder. mentally focus on squeezing that each time.

Flat Bar TRI Extension

Ab Circuit

back n triceps (5/1/25)

chest n shoulders (7/12/25)

Long day, felt like I slacked but still got it done

Definitely the muscle group I need the most work in!

Donovan

back n delts (7/11/25)

Aidden

Back after 12 days gone. Feels amazing🔥💪🏽

Jorge

arms (7/10/25)

Legs feeling thicccc! I actually love the Bulgarian at the end instead of start. 🪾🪾

bulgarian’s for finisher is a felony roy😭

Jeff

legs (7/9/25)

Was sick for a few days back at it strong

Chase

It was amazing a little busy but for my first time it feels amazing

Rubinson

chest n shoulders (7/8/25)

Kyle

My back feels better than it ever has before

It was my first workout pretty much ever very challenging but i think it was a great start thank you

Connor

back n delts (7/7/25)

rest (7/6/25)

Feeling good for the first time in a while

Lukas 

arms (7/5/25)

Mason

july fourth leg day 🇺🇸

Killer workout, I I love the pump running through my upper chest

Jose

chest n shoulders (7/3/25)

Back is feel thick. Abs felt the intensity

back n delts (7/2/25)

Owen

arms (7/1/25)

Woke up really tired but got it done still

legs (6/30/25)

rest (6/29/25)

chest n shoulders (6/28/25)

back n delts (6/27/25)

arms (6/26/25)

WOOOO LETS GOOOO! This was a really good workout more high volume!

legs (6/25/25)

chest n shoulders (6/24/25)

Mainly by fault. Had to rush it but got it done

I got two different variations of t bar row

back n delts (6/23/25)

rest (6/22/25)

arms (6/21/25)

legs (6/20/25)

Got all new prs today especially bench 💪

chest n shoulders (6/19/25)

Meant to do five stars. My form needs improvement

back n delts (6/18/25)

W workout, had to go lighter today since I’m sick haha, grind don’t stop

arms (6/17/25)

Didn't complete everything - didn't want to fry my legs too bad: got a Spikeball tourney today.

Chris P

legs (6/16/25)

rest (6/15/25)

Got some new pre on incline DB and smith press

Worked out on a cruise ship today. Actually hella nice.

chest n shoulders (6/14/25)

Great back set, really felt the gains today 💪

Antonio

back n delts (6/13/25)

Haven’t done that forearm workout before, got a crazy pump, awesome!

arms (6/12/25)

Stephen

legs (6/11/25)

Bill

chest n laterals (6/10/25)

My triceps are holding me back, i can feel it

I’m really enjoying these workouts! I have to make a couple changes regarding abs and cardio due to rugby training and work but the main portions are FANTASTIC

Freddie

back n delts (6/9/25)

Great day for rest, playing siege, and prayer

rest (6/8/25)

Anthony

Great pump and just all around good good day

arms (6/7/25)

W leg day and I’m glad to start back on the grind after a month hiatus

legs (6/6/25)

Yazeed

chest n delts (6/5/25)

Started rock climbing, so the gym might come second to that this month. Loving the workouts Roy!

back n delts (6/4/25)

Tyler

arms (6/3/25)

We love leg day, haha but first day back into the gym after like 6 months, this is a great app and I’m glad I tried it helps a lot

legs (6/2/25)

rest (6/1/25)

chest n laterals (5/31/25)

I was overweight in my teen years and always hated it. My fitness goal is to never go back to that.

back n triceps (5/1/25)

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