Name: Playbook - Zac Perna - Back
Uploaded: 2021-10-27T22:05:53.929Z
Duration: 60 min
Description: Back

Kyle Welsh

Andrew Kishihara

1. Wide grip lat pulldown
- 12 Reps
- 10 Reps
- Failure

2. Barbell row (3 Sets)
- 10 Reps
- 8 Reps
- 8 Reps

3. Hammer strength machine row (3 Sets)
- 12 Reps
- 10 Reps
- Failure

4. Lower Back Superset (3 Rounds)
- Wide Grip Cable Row
- 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

- 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

- 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

- With your hands just outside the shoulders
- Keeping your body neutral and core engaged
- Pull bar towards the ribs squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Wide grip cable rows

- 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

Lower Back Superset

Back

Riley

Bounding those lats for sure. One of the best

Jordan

Back (Upper Focussed)

Back (Lower Focussed)

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

Back

Community

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