Name: Playbook - Zac Perna - Back (Lower Focussed)
Uploaded: 2021-10-27T22:07:14.425Z
Duration: 60 min
Description: Back (Lower Focussed)

Riley

1. Underhand Grip Pulldown
- 12 Reps
- 12 Reps
- 10 Reps

2. Barbell Row
- 10 Reps
- 8 Reps
- 8 Reps

3. Wide Grip Cable Row
- 10 Reps
- 8 Reps


4. Lower Back Superset (3 Rounds)
- Close Grip Lat Pulldown
- Pullover (Failure, aim for 10-12 reps)

- Hold the bar with your palms facing you.
- As you pull the bar down lean back slightly.
- Engage your lats as you pulldown.
- Return with a controlled movement.

Underhand grip pulldown

- Hold the bar with your palms facing you.
- Keep your back in a neutral position bracing your core.
- Pull the barbell up engaging your lats as you pull.
- Pause at the top and lower with a controlled motion.

Barbell row

- With your hands just outside the shoulders
- Keeping your body neutral and core engaged
- Pull bar towards the ribs squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Wide grip cable rows

- Stick your chest out and lean back slightly
- Using your lats, pull the bar down as you squeeze your shoulder blades
- Pause and return to the initial position

Close grip lat pulldown

- Grip rope with arms extended out in front of your body and hinged at the hips.
- Drive your hips forward and pull the ropes toward your body.
- Return back to starting position.

Rope pullover

Lower Back Superset

Back (Lower Focussed)

Kyle Welsh

Andrew Kishihara

Back

Bounding those lats for sure. One of the best

Jordan

Back (Upper Focussed)

Back is getting shredded and cooked to the bone lol. Absolutely love it, thanks man

Back (Lower Focussed)

Community

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