Name: Playbook - Organic Twins - W4/D2 Back and Rear Delts
Uploaded: 2022-01-13T23:23:26.524Z
Duration: 60 min
Description: W4/D2 Back and Rear Delts

Krish

Dhruv Patel

Reval

Great back workout!! Question is there a reason u leave the rest button off some exercises?

Michael

Stand with your mid-foot under the bar (medium stance)
Bend over and grab the bar (palms down, medium-grip)
Unlock your knees while keeping your hips high
Lift your chest and straighten your back
Pull the bar against your lower chest

Barbell Row

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

Push your chest up and pull your shoulders back. Pull the v-bar down to chin level (90 degrees) as you push your chest up to the bar. Squeeze your shoulder blades together and keep your shoulders down. Take two or three seconds to return the v-bar up to the extended position

V Grip Lat Pulldown

Extend your arms and hold the handle or cable. Move your shoulders back and down. Brace your core.
Exhale. Bend your elbows to pull the handle or cable, keeping your elbows tucked in and your back neutral. Pause for 1 second.

Low Cable V Grip Row

While standing, grip the bar where your hands will be a little wider than your shoulders and your palms are facing forward. Keep your arms extended and sit at the machine while slipping your knees under the pads.
Straighten your body to a point where the cable and pull down bar are directly above your spine and tuck your head forward to allow the bar to be safely lowered. Shrug your shoulder blades back to set your shoulders, this allows the tension to stay on your lats throughout the exercise.
While breathing out, slowly lower the bar behind your head so it is approximately level with your ears. Do NOT lower the bar to shoulder level. While the bar is at its lowest point, fully squeeze your shoulder blades together and pause for one second.
Inhale as you slowly raise the bar towards the starting position but stop just before fully extending your arms to keep the tension on your muscles. Without pause, lower the bar again and repeat the process until you have reached your desired reps.

Lat Pulldown behind neck

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!

Rear Delt Dumbbell Flyes

W4/D2 Back and Rear Delts

Abdulrahman

Mehmet

Glad I came back to this. Giving it another try.

Enzzo

W1/D1 Chest

It’s my first day at the gym, should I follow everything or I can skip?

Jayesh

Kagan Karasu

Stephanie

W1/D2 Back and Rear Delts

Daniel

W1/D3 Legs

Elijah

W1/D4 Shoulders and Traps

Denis

Perfect amount of sets and reps to take up an hour

James

W1/D5 Biceps/Triceps

Jordan

Time to not be able to get out of bed tomorrow LOL

Josh

W1/D6 Legs

David

Luis Reyes

W2/D1 Chest

Leigh

W2/D2 Back/Rear Delts

W2/D3 Legs

Love this program. You guys are killing it. Tbh still can’t believe I won the giveaway... so thankful 🙏🏼

W2/D4 Shoulders and Traps

Walter Hightower

W2/D5 Biceps/Triceps

Alexandre

Intense🔥🔥
Wasn't able to do last exercise to 30 reps, I failed on 12 reps due to pump in above exercise 🔥

@fitnesshubvapi

W2/D6 Legs

Zach

W3/D1 Chest

Mandeep

W3/D2 Back and Rear Delts

Was in a slump of laziness, but time to focus again

Thanks for all these workouts guys. In 3 weeks my squat has gone up by 10kgs and my deadlifts by 15kgs. Absolutely loving these workouts.

W4/D2 Back and Rear Delts

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