Name: Playbook - Organic Twins - W2/D2 Back & Rear delts
Uploaded: 2021-02-02T07:02:20.465Z
Duration: 60 min
Description: W2/D2 Back & Rear delts

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

Cody

Matthew

Stephanie

Nico

Luis Reyes

Jesus

Rakshit Seth

Samuel

It feels like I’m wearing a backpack from my back pump! 💪

Brandon

Роман

Jordan

Kanwal

Another dope workout, no doubt this is going to make me grow

Will DePew

Pull ups 5 x max reps
Dumbbell row 4 x 10-12
Standing lat pushdown 4 x 12
Closed grip pulldown 4 x 12
Hyperextensions 4 x max reps (with weight)
Dumbbell rear delt 5 x 15
Cable rear delt 5 x 15

-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 reps each set )

-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

One Arm Dumbbell Row

-Stand away from a high cable pulley with your body hinged to 45 degrees
-Grip the bar and with mostly straight arms lower the bar using your lats to your body 
-Release and repeat

Standing Cable Bar Lat Pushdown

-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

-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  ( max reps 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

W2/D2 Back & Rear delts

Joseph Davis

Shashi

Yes! This could be the start of something BIG!

DM-X

W1/D1 Chest

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

Chrus

W1/D2 Back & Rear delts

Mike

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 ;)

John Paul

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

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

Leigh

W2/D6 Legs

W3/D1 Chest

Derek

Jason

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.

W2/D2 Back & Rear delts

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