Name: Playbook - Organic Twins - W2/D2 Back & Rear delts
Uploaded: 2021-01-26T18:21:05.080Z
Duration: 60 min
Description: W2/D2 Back & Rear delts

Cody

Insane back muscle control session! Definitely controlled the weight and control my breathing, by far my best consistent days of working out on this routine! Seeing progress !

Erick

Stephanie

Chris

Cameron

Jacob

Noelia

This workouts were amazing!!! It’s a back breaker for sure!!! 💪🏻🔥

Jerry

Rick

Yousri

Amazing workout and heavy burn 💪🏽😭

Last two sets I felt like a weak bitch, but we got it done!   Great workout!!!

Clint

Juan

Superset 1 : 
Wide grip pulldowns 4 x 10
Reverse close grip pulldowns 4 x 10 

One arm dumbbell row 4 x 10 

Superset 2:
Assisted pull ups 4 x failure
Cable lat pulldown 4 x 12

Barbell row 4 x 10-12
Machine rear delt  4 x 15
Dumbbell rear delt 4 x 15

-Sit in a pulldown station and grip the bar outside shoulder width 
-Pull the bar down to your upper chest
-Squeeze
-Release and repeat

Lat Pulldown

-Sit at a pulldown stationed grip the bar with a underhand grip
-Pull the bar to your upper chest and squeeze
-Release and extend your arms
-Repeat

Lat Pulldown Underhand Grip

Superset 1

-Stand in front of dumbbell rack or bench for support
-Grab a dumbbell and while hunger at the waist row the dumbbell up to your lower abdominal. 
-Release the weight and repeat

*Work both sides

One Arm Dumbbell 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 ( go to failure each set )

-Sit in a lat pulldown station with a V bar attached 
-Pull the handle down to your chest
-Release extending your arms
-Repeat

V Grip Lat Pulldown

Superset 2

-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

-Sit on a chest fly/ rear delt fly machine and adjust it to you
-Pull out and back with hands activating your rear delts
-Release weight back to center
-Repeat

Pec Deck Rear Delt Flyes

-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

W2/D2 Back & Rear delts

Shashi

Amando

Richard

W1/D1 Chest

Francine

Josh

W1/D2 Back & Rear delts

Redoing this program with a changed diet. I hope I get where I need to! 🎊

Kalie Lewis

It’s superb but it has any bug problems with the timer and the video of the seated leg curl.
Thanks

Jose Luis

Walking like a baby deer afterwards lol. Great workout.

Doug

W1/D3 Legs

Loved it. Feel so good after, but one of the workouts says 121 reps. I’m sure it’s obvious to everyone it’s supposed to be 12 but just wanted to let ya know!

Malek

Nicolas

W1/D4  Shoulders & Traps

Loving the swiftness and overall workout sessions!

I love it. Today is my second day following this program. I’m excited to see my results.

Gregory Olin

W1/D5 Biceps & Triceps

Getting stronger-thanks guys 👏🏽☝🏽

Blake Marsden

W1/D6 Legs

Leigh

Extremely sore but pushing through and recovering fast with good nutrition. Thanks guys ! Loving it!

W2/D1 Chest

Brutal. Almost gave up on the second to last workout. But glad I pushed through. Gonna be super sore tomorrow though! 😅

As of now I have lost my ability to walk with😂

Mehmet

W2/D3 Legs

W2/D4 Shoulders & Traps

Frank

W2/D5 Biceps & Triceps

W2/D6 Legs

It was ok but feel should have a lower chest movement so I added some stuff

W3/D1 Chest

Great workout but my gym didn’t have some of these machines so I had to get creative.

Kyle

Man this is a killer workout! Heck yeah brother!!!!

W3/D2 Back & Rear delts

W3/D3 Legs

This workout killed me!!!! Love it guys!!!

Daniel

Starting to see a difference. Awesome workout.

Joseph

W3/D4 Shoulders & Traps

Just got done with gunz and damn my gunz are hella fire!!! 🔥🔥🔥 the burn is like 500%

W3/D5 Biceps & Triceps

W3/D6 Legs

Hella fire 🔥!!! This workout sets gave me hella hard time but gotta have Ronnie Colman mindset!!! 🤯💪🏻

W4/D1 Chest

David

W4/D2 Back & Rear delts

W4/D3 Legs

This shoulder workouts were hella fire!!! 🔥 made me hella exhausted during mid set 💪🏻 but did all out cause maximum effort for hella gainz

W2/D2 Back & Rear delts

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