Name: Playbook - Organic Twins - W3/D2 Back & Rear delts
Uploaded: 2021-01-26T18:21:05.137Z
Duration: 60 min
Description: W3/D2 Back & Rear delts

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

Cody

Kyle

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

Erick

I have nothing left. This has been a great program.

Joseph

Stephanie

Adie

Cameron

Chris

This back workout like for sure will give big back!!! Can already feel strong as F 🔥💪🏻

Jerry

Yousri

Amar

I enjoyed this workout. I was exhausted after

Cjay

Juan

Rennan

Back extensions with weight 4 x 15
T- bar row 4 x 10-12
Barbell row reverse grip 4 x 10-12
Lat pulldown 4 x 12
Close grip pulldown 4 x 12
Standing rope lat pulldown 4 x 15
Dumbbell rear delt fly 4 x 15
Cable rear delta fly 4 x 15

-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  (add weight)

-Get into a T- bar machine 
-Add appropriate weight
-Row the handles towards your body 
-Lower and repeat

T Bar Row

-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 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 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

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

Standing Cable Rope Lat Pushdown

-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

W3/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

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 !

W2/D2 Back & Rear delts

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

Jacob

W3/D1 Chest

W3/D3 Legs

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

Daniel

Starting to see a difference. Awesome workout.

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

Noelia

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

W3/D2 Back & Rear delts

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