Name: Playbook - Zac Perna - Back (Upper Thickness)
Uploaded: 2022-02-06T01:40:07.304Z
Duration: 60 min
Description: Back (Upper Thickness)

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 bar with your palms facing up and let it 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 (Underhand)

- 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)

Björn Boði

David

Chest

Sweet back workout 
My lats are becoming wings lol

Jordan

Lats are right off the bone 🍖. mad pump 💪🏽

Back (Lats)

Brutal but my arms look like canons now so we’ll take it!

Jake

Mike B. 

Hoollyyy sh*t this is the best and hardest arm workout I’ve ever done. Well done Zac keep up the good work.

Martin

Arms

Most intense back workout I’ve had 
I love it. I personally love back workouts and really want my lats to pop out

Lower Back

The first exercise really helped warm up my shoulders. I definitely enjoyed this workout and looking forward to bribing my shoulders as they are my weakest and slowest to grow lol

Dylan Ching

Shoulders

Legs (Quad Focussed)

Best chest workout I had in awhile. I was able to push myself so hard and really bring up the weight on the dumbbells

Back (Upper Thickness)

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