Name: Playbook - Zac Perna - Back (Upper Thickness)
Uploaded: 2021-11-29T02:50:41.084Z
Duration: 60 min
Description: Back (Upper Thickness)

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

Jordan

Workout of the week!

1. Close Grip Pulldown (Upper Back)- 3 Sets
- 10 reps
- 8 reps
- 8 reps

2. Hammer Strength Machine Row (3 Sets)
- 10 reps
- 8 reps
- Failure

3. Barbell Row (3 Sets)
- 12 reps
- 10 reps
- Failure

4. Back Superset (3 Rounds)
- Wide Grip Lat Pulldown (12, 10, failure)
- Rope Pullover (failure, failure, 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)

- 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

- 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.

Note: play around with having a more upright position to engage more of your upper back instead of your lower back/lats.

Barbell row

1. Wide Grip Lat Pulldown
2. Cable 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.

Back (Upper Thickness)

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