Name: Playbook - Zac Perna - Back (Upper Focussed)
Uploaded: 2021-11-08T05:17:10.661Z
Duration: 60 min
Description: Back (Upper Focussed)

1. Close Grip Pulldown (3 Sets)
- 10 Reps
- 8 Reps
- Failure

2. Supported Machine Row (3 Sets)
- 10 Reps
- 8 Reps
- Failure

3. Barbell Row (3 Sets)
-12 Reps
-10 Reps
-10 Reps

4. Back Superset (2 Rounds)
- Wide Grip Lat Pulldown (12, 10 Reps)
- Rope Pullover (Failure)

- Grab the handles with a neutral grip and let them sit in your palms with a soft grip to eliminate arm engagement. 
- On the way down, focus on squeezing your traps and rhomboids.
- Briefly hold the squeeze at the bottom.
- Slowly go back to your original position keeping tension on, and fully extend your arms at the top to stretch the lats.

Consideration: play around with a slight lean back if it helps contract the upper back, especially if you’re a taller individual.

Close Grip Pulldown (Upper Back)

- Grab the handles in a narrow, higher position. 
- Stand out of the seat and use the pad to brace yourself. 
- Let shoulders come forward at the start of the movement for full extension and stretch through the lower lat.
- Focus on pulling through the lower lat and keeping the elbows low and tight to the body.

Supported Machine Row

- 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

1. Wide Grip Lat Pulldown
2. Rope Pullover

- 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

- 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

Back Superset

Back (Upper Focussed)

Kyle Welsh

Andrew Kishihara

Back

Riley

Bounding those lats for sure. One of the best

Jordan

Ring that my lower back was already tight …I could’ve done more weight, or just engaged a little bit more in the sticking part …great workout !!!!!

Back (Lower Focussed)

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

Back (Upper Focussed)

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