Name: Playbook - Organic Twins - W3/D2 Back & Rear delts
Uploaded: 2021-02-02T07:02:20.520Z
Duration: 60 min
Description: W3/D2 Back & Rear delts

Stephanie

Derek

Jason

Jacob

J. B. 

Chris

Samuel

Rakshit Seth

Отличная тренировка ! Большое спасибо💪

Роман

Danny

Will DePew

T-bar row 5 x 10-12
One arm dumbbell row 4 x 10-12
Incline dumbbell row 4 x 10-12
Seated cable row 4 x 10-12
Close grip pulldown 4 x 10-12
Dumbbell rear delt 5 x 15
Cable rear delt fly 5 x 15

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

T Bar Row

-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

-Lay far down on an incline bench and a dumbbell in each hand hanging to extension
-Row the dumbbells up to your sides
-Lower dumbbells and repeat

Incline Bench Dumbbells Row

-Sit in a cable row station with a v handle attached
-Grip the handle and row the handles to your stomach while keeping your upper body stationary and braced
-Release the weight with arms only
-Repeat

Seated V Grip Cable 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 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

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

Matthew

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

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

Cody

W2/D2 Back & Rear delts

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 😂😂😂

Nico

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

Luis Reyes

W3/D1 Chest

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.

W3/D2 Back & Rear delts

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