Name: Playbook - Organic Twins - W4/D2 Back & rear delts
Uploaded: 2021-02-02T07:02:20.574Z
Duration: 60 min
Description: W4/D2 Back & rear delts

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David

Luis Reyes

Derek

Luis

Jacob

Chris

Austin

Awesome guys , ty for the trainings and app✌️

Роман

Great! Finished the program and have gained a little over 6lbs of muscle 💪 Thanks for the great program

Will DePew

T- bar row 4 x 10-12
Lat pulldown 4 x 10-15
Seated machine row 4 x 10-12
Reverse grip lat pulldown 4 x 10-12
Pull ups or assisted pull ups 4 x max reps 
Dumbbell rear delt fly 5 x 15
Cable rear delt  5 x 15

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

T Bar 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 machine and make sure it s adjusted to you
-Select weights and grab handles
-Row the handles towards you
-Release and repeat

Seated Machine Back Row

-Sit at a pulldown stationed grip the bar with a underhand grip
-Pull the bar to your upper chest and squeeze
-Release and extend your arms
-Repeat

Lat Pulldown Underhand Grip

-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)

-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

W4/D2 Back & rear delts

Joseph Davis

Shashi

Yes! This could be the start of something BIG!

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

Stephanie

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

W3/D1 Chest

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.

W4/D2 Back & rear delts

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