Name: Playbook - Organic Twins - W1/D2 Back and Rear Delts
Uploaded: 2021-02-26T21:58:59.435Z
Duration: 70 min
Description: W1/D2 Back and Rear Delts

Mohammad

Andres

Ethan

Gabriel M Groefsema

Kavinda

Kuba

Walid

Luis Reyes

Rhyse Elliott

to improve yourself you will have to add the rest times between each repetition and also you will need the weights according to each person

Jarrion

Miguel Hernandez

Jordan

Christopher

Great for lower back and lats, solid workout

Kimbo

Роман

Hammas Khan

Awesome man really felt like I hit all parts effectively👍🏼

Cody

Had a amazing back workout!!! Gave me a hella pump🔥🔥🔥

Jerry

Cameron

Killed it one workout having to modify it. Love every pain of it.

Enzzo

Tracy

Derek

I’m the only sweating in gym😴😁😁😁everyone looking me

Mandeep

Michael

William

Rhule Dodds

Akash

Austin

Walter Hightower

Ryan Anderson

Martin

Steven Everett Jr

Borys

Great back workout. As long you follow their guide, you will be fine and getting the workout on point!

Juan

Conrad

Absolutely my favourite back workout so far. The pain is unimaginable yet totally worth it. Thanks guys.

Ryan

Want to get a chance to be featured on our stories? Make sure to tag us on your workout @organic_twins

Let’s kill it Fam!

1.) Start off standing with your feet shoulder-width apart so that your feet are placed underneath the bar, making sure that you keep your back straight and bending down at your waist.

2.) Grab onto bar with an overhand grip with a shoulder-width grip and slowly elevate your body through your legs so that you straighten out your back and hold the bar at arms length.

3.) Hold the position for a count then return back to the starting position.

Smith Machine Deadlift

Bend over at the hips until your torso is about a 45-degree angle to the floor with arms extended.
Hook a V-grip handle (the kind you see at a cable station) under the bar and hold with both hands.
Keeping your lower back in its natural arch, squeeze your shoulder blades together and pull the bar until the plates touch your chest.

T Bar Row

Pull the v-bar down to chin level (90 degrees) as you push your chest up to the bar. Squeeze your shoulder blades together and keep your shoulders down. Take two or three seconds to return the v-bar up to the extended position

V Grip Lat Pulldown

Start by standing next to a flat bench and position the left knee on the bench with the dumbbell in the right hand.
Bend forward from the hips, and place the left hand on the bench.
Bend so that your upper body is parallel to the floor and the head facing down.
The right hand with the dumbbell should hang straight down with the palm facing the bench.
Keeping the arm close to the side of your body, pull the dumbbell up to your side.
After a pause, lower the weight back to the starting position.

One Arm Dumbbell Row

Step back from the station a bit so that you feel tension on the cable and your arms are fully extended overhead. You should feel a stretch on your lats (the muscles along the sides of your back). Set your feet at shoulder width.

Slowly drive your arms down to your sides in an arcing motion with elbows locked out, so your hands end up in line with your hips, or just behind them.

Reverse the motion slowly to extend your arms again.

Cable Rope Lat Pulldown

Secure a rope attachment with dual handles to a rotating, high pulley. It should be about head-height or slightly above.
Select the appropriate resistance in the weight stack. Remember, this isn’t a power exercise. Go lighter and focus on form and function.
Stand facing the pulley with your feet about hip-width distance apart.
Reach up and grasp the rope handles with both hands in a neutral position, palms facing in.
Take a few steps back until your arms are fully extended, knees slightly bent. Lift the chest up, roll your shoulders back, and engage your core muscles.
Pull the handles back toward your forehead until your hands are in front of the shoulders. You’ll feel your shoulder blades retract or pinch together. Hold this position for a few seconds.
Slowly straighten the arms, return to the starting position, and repeat. Don’t let the weight rest on the stack until you’re finished with the set.

FacePulls

W1/D2 Back and Rear Delts

Kevin Gonzalez

Jefferson

Chrus

W1/D1 Chest

toughest leg day ive done in a min. Sheeesh

Nathaniel Mink

W1/D3 Legs and Calves

John Paul

Insane muscle connection! Extremely happy with the workouts 
Looking forward to new content!

Erick

W1/D4 Shoulders and Traps

It’s been a while since i had a pump like this in my arms. Nice!!!

The double superset to start is a god worthy arm pump! 💪🏼

Braeden

W1/D5 Biceps/Triceps

Adrian

W1/D6 Legs and Calves

Simple excercises + heavy weight = Brutal

W2/D1 Chest

W2/D2 Back and Rear Delts

Daniel

Nice, but I didnt like the sumo squat did correct and did not feel so much so I just took an other exercise after 4 set

W1/D2 Back and Rear Delts

Community

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