Name: Playbook - Zac Perna - Back
Uploaded: 2021-11-29T02:51:09.212Z
Duration: 60 min
Description: Back

1. Close Grip Lat Pulldown (3 Sets)
- 12 reps
- 10 reps
- 8 reps

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

3. Rack Pulls (3 Sets)
- 8 reps
- 6 reps
- Failure

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

- 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 lat pulldown

- 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

- Have feet and hands shoulder width apart.
- Brace the core with a slight bend in the knee.
- Focus on lowering the bar slowly and as close to the legs as possible whilst breaking from the hip. 
- Lower to the top of the knee
- On the way up, focus on not shrugging the bar and keeping the shoulders low.
- Fully extend at the top and push the hips through.

Rack Pulls

- 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 Finisher

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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