Name: Playbook - Zac Perna - W1/D1 - push
Uploaded: 2021-11-16T02:38:56.077Z
Duration: 45 min
Description: W1/D1 - push

Vanessa

Paul

Abigail

Great 1st day. Really appreciated the explanations of the exercises. Wish you had them for every one ☝️

Curt

SHAYEKH

Aldrin

Riley

Cielle David

So far so good! Loving the workouts! 🔥

Andriana

have not had my chest, shoulders & tri’s feel the burn so much. I’ve been in lockdown for 10 weeks now & this home plan has reignited my motivation!

Alana

Was good ! First session back in a while was a good amount, needed up on the floor you know it’s a good workout

Thanks Zac what a perfect workout! This is my first workout 12 months postpartum! It was challenging and enjoyable!

NIKAELA

Skin splitting off the bone workout. You can feel the pump right from the get go. Love these workouts!

Michael Hanz Kelemete

Superset
- Dumbbell side raises 4 x 15
- Arnold press 3 x 12

Circuit
- DB roller fly 4 x max
- DB floor fly 4 x max
- Dumbbell floor press 4 x max

- Front side rear triset 3 x 30

Superset
- Dumbbell overhead tricep extension 4 x 12
- Close grip pushups 4 x max

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell side raise

- Hold the dumbbells in front of you with your palms facing you
- Press up and rotate your wrist until your palm is facing the opposite direction
- Lower with a slow and controlled movement

Arnold press

Superset

- Start with your back on a roller
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

DB roller fly

- Start by lying on the floor
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

DB floor fly

- Lying on the floor with knees bent 
- Lower weights to your chest 
- Press dumbbells back up over your chest

DB floor press

Circuit

- Perform 10 dumbbell side raises
- Perform 10 dumbbell front raises
- Perform 10 rear delt raises

Front, side, rear tri set

- Bend at the elbow to 90 degrees with dumbbell lowering behind the head
- Straighten elbows to raise the dumbbell up

Single arm overhead dumbbell extension

- With hands close together
- Lower chest towards the ground
- Push through your hands to press up

Close grip pushups

W1/D1 - push

Great 2nd day 💪. Enjoyed the leg workouts.  Would love it if you could put a “rest”timer on your app, like the other trainers, so I know how long I’m resting between sets. Otherwise I have to set a timer somewhere else. Do you recommend a certain amount of time to rest between sets? Cheers!

Awesome easy to follow leg workout that really burned

Luke

W1/D3 - legs

Was unable to do some home workouts due to furniture

Crystal

Good workout. Couldn’t find a wall to do wall pull-ups, so improvised.  Same with bar pull ups.

W1/D2 - pull

Digging the new interface where you can put reps and weight in!

Dylan Ching

Great workout!  I was wondering if it’s possible to put the timer on the upper right hand side of your instruction videos? I know that’s what Magnus and Boss do and it makes it a bit quicker to get to.  Also as I get tired its more difficult to be perfect when touching screen on iPhone and I tend to hit the wrong icons…ha!

W2/D1 - push

Zac, since a lot of these exercises say to go to failure, what is the max amount and minimum amount of reps one should be able to do with a given weight before reaching failure?

Great workout.  I should have messaged to find out your modifications for the wall and kitchen counter workouts, as well as doing the rear delts without an incline bench. I did my own, but be great to get it from a pro if you have a minute. Cheers!

W2/D2 - pull

Zac, do you have any leg warm ups and cool downs you recommend? Also, anything for the upper body too?

W2/D3 - legs

Question for you. On the single arm overhead dumbbell extensions, I can do 20lbs for 12 reps x 4 no problem.   When I move to 25lbs, I can only do 10 reps. Which is better?

W3/D1 - push

Enjoyed this one. I wanted to ask if you had any modifications for the “wall pull-ups” and “inverted bench row”?  I had access to a pull up bar so did wide “palms facing away” pull ups for the “wall pull-ups” and then close together arms “reverse grip palms facing in pull-ups” for inverted bench row. Was that ok, or do you suggest something else?

W1/D1 - push

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