Name: Playbook - Zac Perna - Back (Upper Focussed)
Uploaded: 2021-10-27T22:06:31.387Z
Duration: 75 min
Description: Back (Upper Focussed)

Riley

Bounding those lats for sure. One of the best

Jordan

1. Close grip front lat pulldown (3 Sets)
- 12 Reps
- 10 Reps
- 8 Reps

2. Hammer strength machine row (3 Sets)
- 10 Reps
- 8 Reps
- Failure

3. Dumbbell incline row (3 Sets)
- 12 Reps
- 12 Reps
- 10 Reps

4. Upper Back Superset (3 Rounds)
- Wide Grip Pulldown
- Shrugs

- 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 front lat pulldown

- Place hands in comfortable position.
- Allow shoulders to come forward and get full extension to stretch the lats, brace yourself with the bench. 
- On the way up, bring the shoulder blades back and hold the contraction briefly. 
- Lower slowly to original position.

Hammer strength machine row

- Using a neutral grip, lean into an incline bench, with the arms straight
- Retract the shoulder blades and flex the elbows to row the dumbbells to your side
- Pause at the top of the motion engaging your back 
- Lower with a slow controlled motion

Dumbbell incline row

- Grab the bar with your palms facing forward with a wide grip.
- Lean back slightly to around 30 degrees, keeping your chest up.                                                                                                                                                                             
- Bring the bar down to your upper chest engaging your back as you pull.
- Pause and return to the initial position.

Wide grip lat pulldown

- Keeping your arms straight, roll your shoulder back 
- Shrug your shoulders up towards your ears 
- Pause for full contraction

Dumbbell shrugs

Upper Back Superset

Back (Upper Focussed)

Kyle Welsh

Andrew Kishihara

Back

Back (Lower Focussed)

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

Back (Upper Focussed)

Community

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