Name: Playbook - Organic Twins - W1/D3 Back/Biceps
Uploaded: 2021-10-25T21:07:10.092Z
Duration: 85 min
Description: W1/D3 Back/Biceps

Michael

Daniel

Oscar

Cameron

Luis Reyes

Elijah

I honestly love these MASSESTIC content so much. I already did 2 workout in one days because I want be able to workout over the weekend do nothing but eat to build the muscles I want.

Catrel Cathey

Francesco

Adrian

Anonymous

Sick fckin pump bro’s!!!!!🚀🚀🚀🚀🚀🚀🚀🚀

Erick

Hey guys, hope everyone doing great
Prepare yourself for a brutal workout because we will be training our back and biceps together.
Biceps is involved in a lot of back exercises so it makes sense to finish the workout with a few more biceps exercises at the end for great results 💪🔥

Have a great workout everyone, let us know if you like it

If you can't do regular pull-ups, feel free to use assisted pull up machine instead 
Every rep counts, so it doesn't matter if you will 5, 3 or 1 rep, just do it

- Hold the bar with your palms facing you
- Keep your back in a neutral position bracing your core
- Pull the barbell up engaging your lats as you pull
- Pause at the top and lower with a controlled motion

Barbell row

Pull-Ups

Barbell Row + Pull Ups

- Stand astride the bar and bend at the hips to take a pronated grip on the handles
- Ensure that your back remains flat
- Perform the movement by flexing the elbows and retracting the shoulder blades, pulling the weight to your chest
- Pause at the top, return to the starting position

T-bar row

- Pull the dumbbell up keeping your elbow close to your body 
- Engage your lat as you pull

One arm DB rows

- if you don't have this grip at the gym, just use the regular wide bar

Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown

Exact same movement as a regular face pulls, just a different variation, give it a try and see if you like it

Seated Rear Delt Face Pulls

Stand tall with your chest up and core braced, holding the barbell with your hands just outside of your hips, using an underhand grip. Keeping your chest up and your elbows tight to your sides, initiate the move by raising your hands slightly so you feel your biceps become engaged. While maintaining tension on your biceps, curl the bar up to shoulder height, then give your biceps a one-second squeeze. Start to lower the bar slowly, keeping your biceps tensed and engaged to work as many muscle fibres as possible.

Barbell Biceps Curl

-Stand with feet shoulder width apart and holding a dumbbell in each hand
-Keeping your hands in a neutral (hammer) position curl the dumbbells one arm at a time
-Repeat

Dumbbell Biceps Hammer Curl

-Sit with the back of your arm planted against the inside of you leg for support
-Curl the dumbbell 
-Release and lower the dumbbell 
-Repeat

Concentration Biceps Curl

W1/D3 Back/Biceps

Ok clearly I have been doing the very same leg workout for too long because I haven’t felt like this since 2001

Jason Julian

5 sets was really intense, phenomenal workout, thanks 🙏

Hard. Amazing pump total shock to my hamstrings and calves

W1/D1 Legs and Calves

Mike

This was a brutal but 100% worth it workout and the pump is amazing

Chrus

W1/D2 Chest/Triceps

Valentin

Leigh

Tracy

W1/D4 Shoulders/Traps

Add a way to track what weight you lifted you’re previous workout and calculate what you should be lifting next time

Donovan Doolittle

I’m finding it difficult to walk out of the gym lol

W1/D5 Legs and Calves

Hama

Best legs exercise to me until now! 🔥💪🏻🦵

Yandry FFont

W2/D1 Legs and Calves

Walid

I would have liked the weighted dips to go before the tricep work personally

Tyler Newsome

W2/D2 Chest and Triceps

+12266007717

King

W2/D3 Back and Biceps

HAMAD

W2/D4 Shoulders and Traps

W2/D5 Legs and Calves

Amazing!! Going to be tough walking today 💪🏽❤️🦵🏼

Josh

W3/D1 Legs and Calves

W3/D2 Chest and Triceps

W3/D3 Back and Biceps

Amazing workouts I can tell you guys take your time to deliver amazing workouts

Marcus

W3/D4 Shoulders

Add deadlifts superset with the rdl. absolutely brutal

George

Epic - I'm consistently smashed PBs with you guys 
Big up bros

W3/D5 Legs and Calves

Jordan

W4/D1 Legs and Calves

W4/D2 Chest and Triceps

Emmanuel

W4/D3 Back and Biceps

Loved it as completely gassed.  Would be great to add one last exercise for the final final pump

Insane good stuff guys, never disappoint❤️👋🙏

W4/D4 Shoulders and Traps

Adam

W4/D5 Legs and Calves

I’m no sissy so I skipped first workout 🤪

Conor

W5/D1 Legs and Calves

David

Руслан

W5/D2 Chest and Triceps

Insane workout! Back from vacations and I’m so glad this session got me back in track with full of motivation ! That satisfaction of hitting every angle and overall workout plan just fuels me ! 

Thanks guys!!!!

W5/D3 Back and Biceps

W5/D4 Shoulders

This is was really one of the best leg workouts I’ve ever done and I plan on doing it again this week cause the pump I got was amazing 
I love these leg days with this app. My legs look so thick!!!

W5/D5 Legs and Calves

W6/D1 Legs and Calves

Thank you for sharing your training session everyday, so crazy 👊👊👊

Love it guys ! These movements are just straightforward and it allows me to be precise with the timing

W6/D2 Chest and Triceps

Hayden C

W6/D3 Back and Biceps

Can barely lift my arms after this one great pump

Jacob

Hey Guys!! That’s a really amazing train!! Congrats !!!

Jose Luis

W6/D4 Shoulders and Traps

W6/D5 Legs and Calves

Everything I open the app I have to restart the workout.

Joel

W7/D1 Legs and Calves

Good to start the new like this 🔥🔥🔥

Love it ! Satisfied and proud and continuing my journey to special forces Airforce pararescue

W7/D2 Chest and Triceps

W7/D3 Back and Biceps

🙈

Great. I may have gone to heavy to start on the db shoulder press, but the workout was great all in all! Been following you guys since I started working out 3 years ago. I love the workouts yall put out. I’m also a twin so that’s another reason why I’ve followed y’all.

W1/D3 Back/Biceps

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