Name: Playbook - Organic Twins - W2/D2 Back and Rear Delts
Uploaded: 2021-02-26T21:58:59.453Z
Duration: 75 min
Description: W2/D2 Back and Rear Delts

Erick

Gabriel M Groefsema

Kevin Gonzalez

Luis Reyes

Taly Tien

Mark

Working on back thickness 💪

Note: Make sure to train your abs every other day. 
When: in the morning on empty stomach either Before or after your workout 
You can check our favorite abs exercises in the “Abs” Section

✅Make sure to tag us on Instagram @organic_twins to get a chance to be featured in our stories

You should do every set till failure, everyone is different, so rep range will be different for everyone in this exercise

Close grip pull ups

1.) Start off standing up straight with your feet shoulder-width apart, keeping your knees slightly bent and good posture and then lean forward with your upper body until your chest is parallel to the floor.

2.) Grab onto the bar with a wide overhand grip, making sure that you keep your chest still and pull the bar up until it is almost touching your chest.

3.) Hold this position for a count, squeezing your back muscles, then return back to the starting position in a controlled manner.

Smith Machine Row

Set the pulley at the lowest rung on the machine. Place your feet on the pads available, if there are no pads, find a step and place that in front of the machine before placing your feet on it.

Begin by having your arms completely outstretched as this move targets the lats and this position best engages the area. Keep your head, back and spine neutrally aligned, with your chest elevated and core engaged. With a small bend in your knees, pull the attachment in towards your body to just below the naval, initiating the move by driving your elbows towards your hips, keeping the elbows in. As the attachment reaches your torso, squeeze your lats and shoulder blades, holding the contraction for 1-2sec. Reverse to the start and repeat

V Grip Seated Cable Row

Set an incline bench at 45 degrees.
Grab a pair of dumbbells, and approach the bench with your chest toward the angled pad, then lean onto it. Plant your feet firmly on the floor, and let your arms hang straight down, palms facing each other. This is the starting position.
Squeeze your shoulder blades together and drive your elbows toward the ceiling, bringing the dumbbells to your ribcage.
Slowly reverse the move, and repeat for reps.

Incline bench dumbbell rows

Extend your arms and grab the lat bar with your palms facing down and your hands wider than shoulder width apart. Retract your shoulders, brace your abs, and pull the handle into your abdomen. Pause for a moment, then slowly return to the starting position. Repeat

Wide Grip Lat Pulldown

With a tight core, contract your rear (posterior) delts to bring your arms backward until you feel a pinch in your shoulder blades.

Slowly bring your arms back to the starting position. You should maintain only a slight bend in your arms during this motion. 

Maintain tightness in your core and repeat!

Rear Delt Cable Flyes

W2/D2 Back and Rear Delts

Kyle

It was nice following a simple outlined plan.

Edward

Kasandra

W1/D1 Chest

Ethan

Kavinda

W1/D2 Back and Rear Delts

toughest leg day ive done in a min. Sheeesh

Nathaniel Mink

W1/D3 Legs and Calves

John Paul Batista

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

W1/D4 Shoulders and Traps

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

W1/D5 Biceps/Triceps

Adrian

W1/D6 Legs and Calves

Simple excercises + heavy weight = Brutal

W2/D1 Chest

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

Walid

W2/D3 Legs and Calves

W2/D4 Shoulders and Traps

W2/D5 Biceps and Triceps

Jose Luis

Thank god today was legs because my arms are DEAD from yesterday!!

W2/D6 Legs and Calves

W3/D1 Chest

W3/D2 Back and Rear Delts

W3/D3 Legs and Calves

Carlos

W3/D4 Shoulders and Traps

W3/D5 Biceps and Triceps

Mehmet

Alessandro

W3/D6 Legs

W4/D1 Chest

W4/D2 Back Rear Delts

W4/D3 Legs and Calves

Loved the new variations!!🔥👊🏻💪🏻
KTGW

Brad

W4/D4 Shoulders and Traps

I think Luis Reyes is feeling the pumps... like crazy.

W4/D5 Biceps and Triceps

Cameron

W4/D6 Legs and Calves

W5/D1 Chest

Great pumps and workouts . 🔥🔥🔥🔥

W5/D2 Back and Rear Delts

W5/D3 Legs and Calves

W5/D4 Shoulders and Traps💪

Yakessss 🔥🔥🔥 Big Bazookas 💪🏻

W5/D5 Biceps and Triceps

Jacob

Great leg day burning those quads .🔥🔥🔥

W5/D6 Legs and Calves

W6/D1 Chest

Jared

W6/D2 Back and Rear Delts

Улетная тренировка ног👍💪💪💪🥳🚀
Большое спасибо парни 👌

W2/D2 Back and Rear Delts

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