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.

Rope pullover

Back Superset

Back (Upper Thickness)

Kyle Welsh

Andrew Kishihara

Back

Riley

Bounding those lats for sure. One of the best

Back (Upper Focussed)

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 (Upper Thickness)

Community

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