Name: Playbook - Zac Perna - W1/D2 Back and Biceps
Uploaded: 2022-03-03T21:03:00.687Z
Duration: 45 min
Description: W1/D2 Back and Biceps

Lily

What about Warming up?🕺🏼 Lovveddd thiiis

Rosa

Tracy

Amanda

I added some extra super sets and reps to increase volume/intensity but I liked the order and choice of exercises

marypayton

Increased weights and I can’t feel my arms 👏🏽👏🏽

Julia

Great structure of the workout, loved the rest timer too! Looking forward to tomorrow’s sesh! 😘

Trina

Sherita

Fucking love the feeling after smashing out this back work out!!!

Maddison

Margo

Really good, lost so much motivation so I love how I’ve got a set routine just to go in and smash. Killing it!

Claire

Jacob Cruz

- Underhand pulldown 4 x 15,10,10,10
- Seated cable row 4 x12
- Dumbbell incline row 3 x 8
- Barbell row 4 x 12,12,8,8
- Dumbbell bicep curl 4 x 10
- Cable hammer curl 21’s

- 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

- 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

- Using a neutral grip, lean into an incline bench, with the arms straight
- Retract the shoulder blades and flex the elbows to row the dumbbells to your side
- Pause at the top of the motion engaging your back 
- Lower with a slow controlled motion

Dumbbell incline 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

Barbell row

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbells up engaging your biceps
- Lower with a controlled motion

Dumbbell bicep curl

- Perform top half curls for 7 reps.
- Perform bottom half curls for 7 reps.
- Perform full curls for 7 reps.

Cable hammer curl 21’s (rope)

W1/D2 Back and Biceps

Mannnnnn what’s workout!!!! Glutes are cooked!!! 💪🏻🔥💪🏻🔥

Kiara

W1/D1 Legs (Glute Focused)

Shelby

It hurts to hold my arms up to the car steering wheel - how am I to get home 🥲💔

Crystal

W1/D3 Chest + Triceps

Let’s see if I can walk home after this😂

Amira

W1/D4 Legs (Quad Focused)

W1/D5 Shoulders + abs

Great. Love waking up every morning and knowing I’m going to gym with a great and constructed workout.

Lucinda

W2/D1 Legs (Glute Focused)

BEST WORKOUT I’VE EVER HAD IN MY EXISTENCE!!!

Iesha

Cooked my back and bi’s. Broke my plateau and I’m hitting some PB’s again. Happy with my progress so far and I’m only 2 weeks in 😁

Molly

W2/D2 Back and Biceps

Trent

Great 👍 My triceratops have gone extinct. 🦖🦕🦖

W2/D3 Chest + Triceps

Great tips! I am destroyed… a shell of a person.  I’ve actually lost the will to leave a witty comment and once again, I don’t know how I’m going to get upstairs.

Targets everything especially if you've got that mind muscle connection down. Really effective session 👌🏽

W2/D4 Legs (Quad Focused)

freaking fantastic. Upped weights and it felt great

W1/D2 Back and Biceps

Community

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