Name: Playbook - Zac Perna - Back
Uploaded: 2021-09-22T02:35:19.961Z
Duration: 45 min
Description: Back

Superset
- Close grip front lat pulldown 4 x 12
- Rope pullover 4 x 12

- Conventional deadlift 4 x 12,12,10,10

Superset 
- Barbell row 3 x 12,10,10
- Barbell shrugs 3 x 12

- Seated cable row 3 x 12,10,10
- Underhand grip pulldown 4 x 20

- 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

- 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 bak to starting position

Rope pullover

Superset

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Conventional deadlift

- 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

- Roll your shoulder back 
- Raise your shoulders engaging your traps 
- Pause at the top

Barbell shrugs

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated cable row

- Hold the bar with your palms facing you
- As you pull the bar down lean back slightly 
- Engage your lats as you pulldown 
- Return with a controlled movement

Underhand grip pulldown

Back

Kyle Welsh

Andrew Kishihara

Riley

Bounding those lats for sure. One of the best

Jordan

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 (Lower Focussed)

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

Back

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