Name: Playbook - Organic Twins - W1/D2 Back & Rear delts
Uploaded: 2021-02-02T07:02:20.406Z
Duration: 60 min
Description: W1/D2 Back & Rear delts

Shashi

Day 2! Totally different from my normal routine! Love it!

DM-X

Chrus

John Paul

Mike

great routine, had a killer session!!!!
excited for the rest of the week!!!

reynaldo fausto

Matthew

Jacob

Perfect 👍🏽 awesome program! Have a look after 4 weeks!

Mohamed

Leigh

Stephanie

Nico

Sanni

Josef Maleh

Robert Linens Sr.

Luis Reyes

Killing back , maxing out , pushing my limits brothers

Jesus

Nicole

Can you share alternative workouts some of the machines aren’t available at my location? Thanks guys!

Chris

Welcome Guys .. it was so great. i felt my muscles burning so bad .. appreciate the training was easy with my limited resource Gym here in Egypt .. Let’s keep going 💪💪

Marco Rafik

Jason

Killer back and delts sesh! Loved it!!! 🔥💯💪🏻👊🏻

Tracy

Fucking amazing! I love the feeling of accomplishing a hard workout like these are!!

Love the pump I get from my rear delts. Very effective!

Luke

Just started working out again after 4 months of Break. Its Hard as fuck 😂😂😂 30 reps x4 is serious biz had to lower weights from  150lbs to 50lbs to be able to do the sets

Nick Møller Pedersen

What’s up with the assisted pull-up sets? Was it just the one set? Or multiple sets until failure?

Sadly was only able to get 2 of the movements due to my gym not having the same equipment but I improvised and still got a good workout 🤙🏼

Johnny

Josh

Solid workout! Plan is to do the 4 week bulk then right into the 4 week shred program right before spring break🚀🚀

Ryan Castle

Tavo

Lucas

Will DePew

Samuel

Great love it I’m definitely going to be sore asf

Miodrag Bankovic

Rémi Bastier

Danny

it was a killer workout , back hurts man 😂🙌🏻

Tiny

Роман

Lower back extensions 5 x 15
T-bar row 4 x 10-12
Seated close grip cable row 4 x 30 (drop sets)
Reverse grip barbell row  4 x10 
Pull ups or assisted pull ups 4 x max reps 
Dumbbell rear dot fly 4 x 15 
Cable rar delt fly 4  x15

-Get in to hyperextension station
-Lower your upper body
-Extend our body to extension and activate your lower back 
-Lower and repeat

Lower Back Hyperextension

-Get into a T- bar machine 
-Add appropriate weight
-Row the handles towards your body 
-Lower and repeat

T Bar Row

-Sit in a cable row station with a v handle attached
-Grip the handle and row the handles to your stomach while keeping your upper body stationary and braced
-Release the weight with arms only
-Repeat

 8 x 100%
10 x 70%
12 x 50%

Seated V Grip Cable Row

-Stand with feet shoulder width apart and a barbell in hand with a underhand grip
-Hinge at the waist to roughly 45 degree angle 
-Row the barbell towards your lower abdominals
-Release and repeat

Barbell Row

-Follow instructions on machine for set up
-The more weight on the machine the easier this will be because it is subractiing it from your body weight
-Perform desired reps

Assisted Pull Ups (Max rep s each set)

-Sit on the edge of a chair or bench with dumbbells in each hand
-Lean forward and take the dumbbells below your legs
-Perform a rear delt fly with the dumbbells
-Release and repeat

Rear Delt Dumbbell Flyes

-Stand between the cables and grab them in a crossover manner
-Keep your arms bent and fly them to the rear
-Release and repeat

Cable Rear Delts Flyes

W1/D2 Back & Rear delts

Joseph Davis

Yes! This could be the start of something BIG!

W1/D1 Chest

W1/D3 Legs

Insane exercise for shoulder, i love it brother ❤️

Erolind

W1/D4 Shoulders & Traps

Loving the arm works out! Can we get some new ones for abs ;)

W1/D5 Biceps & Triceps

Killed myself in Squats & Leg Press😅😍🔥💪🏻
Try making more programs for Bulk or any tips u could give for bulking programs?

Sanat

W1/D6 Legs

Beastly! Loved the dips! Extremely challenging!

W2/D1 Chest

My back has always been my weakness when it comes to workouts. Can’t wait to watch the progress.

Cody

W2/D2 Back & Rear delts

Awesome leg workout had change up super set 1 due to a lower back injury that I have been dealing with for years

After this I can’t drive my car 😂😂😂

W2/D3 Legs

My gym doesn’t have a smith machine so I had to come up with alternate exercises . Maybe just having a backup exercise for people with crappy gyms 😅

W2/D4 Shoulders & Traps

W2/D5 Biceps & Triceps

One of the toughest leg days I’ve done!

Dawson

W2/D6 Legs

W3/D1 Chest

Derek

W3/D2 Back & Rear delts

Hard workout for me. But a good one! Definitely showed me I for sure need to put more work in on legs. Definitely my weakness.

W1/D2 Back & Rear delts

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