Name: Playbook - Organic Twins - W4/D2 Back & Rear delts
Uploaded: 2021-01-26T18:21:05.196Z
Duration: 60 min
Description: W4/D2 Back & Rear delts

David

Erick

Cameron

Noelia

Jacob

Had a hella pump!!! Added some variations to the workouts and more sets cause gotta find more the challenge and pump!!! It’s all or nothing!!! All of the back and forearm is dead as F!!! 🔥💪🏻 let’s kill it!!!

Jerry

Yousri

Lat pulldown 4 x 12
Close grip pulldown 4 x 12
Seated cable row 4 x 12
Barbell row 4 x 10-12
Standing lat pulldown 4 x 15
Dumbbell rear delt 4 x 15
Cable 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 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

-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

-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

-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 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 in a cable crossover machine with a high pulley set up
-Grab the handles or cabe in a crossover manner
-Perform a rear delt fly 
-Release to center 
-Repeat

Rear Delt Cable Flyes

W4/D2 Back & Rear delts

Shashi

Amando

Richard

W1/D1 Chest

Francine

Cody

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 !

Stephanie

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

Chris

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

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

W4/D2 Back & Rear delts

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