Name: Playbook - Organic Twins - W4/D2 Back Rear Delts
Uploaded: 2021-02-26T21:58:59.492Z
Duration: 70 min
Description: W4/D2 Back Rear Delts

Jefferson

Gabriel M Groefsema

Luis Reyes

Taly Tien

Back attack feels really sorry ! I went a lot more heavier controlling the weight along with the amount of reps definitely had me
Dying !!! Thanks twins 🙌

Erick

BchNga11!!

Hi Fam! Today we are hitting Big Back Workout! As always we focus on our form. Concentrating on stretching and squeezing our muscles every single rep. The more reps we do, the harder the squeeze! I Promise it will make a whole lot of difference! 

Let's kill it 💪

We know... 20 reps might sound a lot. But you will never know you can until you try! And we believe in you. The burn will be real 🔥🔥🔥

-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

Feel free to do regular Deadlifts if you are confident in your technique 

Drop your hips until your shins are touching the barbell. Your hips should be in the best, most natural position for leverage so you may need to raise or lower them slightly.
Make sure your eyes are looking ahead. Your body will follow your head so keep your head up and eyes forward! 
Be sure to keep a straight back and never allow it to round. You are now in the starting position.
Focus on standing up with the bar - not pulling the bar from the floor, and lead with your head as you rise.
Drive with your heals and explode upward (leading with your head) as you rise.
As the bar rises above your knees, thrust your hips forward and contract your back by bringing your shoulder blades back.
Pause here for a moment and then reverse the movement by bending at the knees while slowly lowering the weight - keeping it under strict control on the descent.

Smith Machine Deadlift

If you don’t have this type of equipment substitute with seated cable row

Cable Row Variation

Start by standing next to a flat bench and position the left knee on the bench with the dumbbell in the right hand.
Bend forward from the hips, and place the left hand on the bench.
Bend so that your upper body is parallel to the floor and the head facing down.
The right hand with the dumbbell should hang straight down with the palm facing the bench.
Keeping the arm close to the side of your body, pull the dumbbell up to your side.
After a pause, lower the weight back to the starting position.

One Arm Dumbbell 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

Lat Pushdown

With your arms slightly bent, contract your rear deltoids to bring the weight up and out to your sides. Squeeze your shoulder blades together at the top of the rep.
Slowly bring your arms back down to the starting position.
Maintain tightness in your core and repeat!

Bent over Rear Delt fly

W4/D2 Back Rear Delts

Kevin Gonzalez

Chrus

W1/D1 Chest

Mohammad

Andres

W1/D2 Back and Rear Delts

Ethan

toughest leg day ive done in a min. Sheeesh

Nathaniel Mink

W1/D3 Legs and Calves

Cody

John Paul

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!!!

The double superset to start is a god worthy arm pump! 💪🏼

Braeden

W1/D5 Biceps/Triceps

Adrian

W1/D6 Legs and Calves

Simple excercises + heavy weight = Brutal

W2/D1 Chest

W2/D2 Back and Rear Delts

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

W4/D2 Back Rear Delts

Community

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