Name: Playbook - Zac Perna - W1/D2 Back
Uploaded: 2022-01-09T23:55:02.809Z
Duration: 45 min
Description: W1/D2 Back

Xavier byers

Jorge

landon

Tony

Wasn’t my favourite session - I loved just smashing chest yesterday but didn’t enjoy back today. I think I’m going to go back to a PPL after this week!

Max Wilde

Alvin

Absolute ripper of a back workout. 100% will be feeling it tomorrow

I got bored doing what I’ve been doing for the last few years, cause I always did the same exercises, reps and sets. This is a great twist to my norm. Thanks!

First week back at the gym since the beginning of covid lockdown and I feel a massive back pump! Thanks for the program you legend!

Brandon

Jack

Alternate workouts if some can’t be done

Nicholas

ERESH

I’m absolutely fkd, feels like my back has been torn apart

liam

Xavier

My pits are sweaty, back’s gone, spine spaghetti.

Dylan Wheeler

John

My back is probably going to burn because of you but this was it takes to build the muscles I want for myself so let it burn badly. I am here for my results at the very end of it.

Catrel Cathey

The first time I actually enjoyed back day 👍

Nick

Love the videos. Mind muscle connection with my last has always been an issue since tearing my labrum. The vids helped me really focus on the muscle and not worry as much about the weight

Mason

Daniel

Riley

Love these workouts- simple and easy to follow!

Justin

Dylan Ching

Mansour

Beau

This program is amazing! Keep up the amazing work Zac!

Ramses

Great and different workouts from what I used to do and great explanations on the workouts 10/10 on my first day

Jose

Thought I trained hard until going through that workout, really had to push through it and never felt so pumped 🤣

Great 1st experience. Would be great to have reps and weight used as an option to type in. Also recommend rest times weren't there in all exercises

Harshil

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

W1/D2 Back

The first workout I’ve done on this app that actually had an accurate measurement of time it takes. Top notch on the exercises too!

Cory

There are several exercises without test timers

Abner Cassia

Sherri Dutton

W1/D1 Chest + abs

Adrian

Ima need help crawling to the car bro…..
Great workout. Thank You sir…

Jason

W1/D3 Legs

Thank you for making these workouts a little harder!

Tyler

Kaley

W1/D4 Arms

Scott

Stewart Clementz

Rakan

W1/D5 Shoulders

Andrii

W2/D1 Chest + abs

Is there something I can do to substitute deadlifts? I don’t know if my back is just really weak but I feel like I’m going to snap. 

I’m only a fairly skinny guy who cannot put on weight regardless how much I work out and eat though.

Ashley

Trained with a tiktoker - were gonna get burgers now @chebbosburgers

Carlos

W2/D2 Back

Sylvester

The worthkout was gud - Jamie Oliver (my training partner)

W2/D3 Legs

Eric

Briam

W2/D4 Arms

Bernie Sanders would be proud of such Bern (burn).

Walter

W2/D5 Shoulders

I’m not sure if I’m doing something wrong but I feel no burn in my chest in the butterfly dumbbell workouts

Asis

W3/D1 Chest + abs

I’m not sure if I did the last exercise wrong. My forearms felt it the most for some reason.

W3/D2 Back

W3/D3 Legs

Donny

Great program, just wondering if I’m behind on my weekly schedule is it worthwhile doing two sessions in 1 day targeting different areas to catch up or not?

Is it possible for you to add somewhere that you can record write how much weight you use?

Simon

W4/D2 Back

Enrique

Always my favourite workout of the week, the pump is next level

W3/D4 Arms

Every workout gives that great burn I applaud you! One thing I couldn’t feel much of a burn on the shoulder shrugs. Is there anything I could be doing wrong?

W3/D5 Shoulders

Mohammad

W4/D1 Chest + abs

Honestly didn’t think I’d be making this much progress, I fractured my pelvis 3 years ago and haven’t been into a gym since that happened.
Until I signed up for this, so thank you for giving me the motivation to get back into it.

took a one week break, and almost had a hamstring injury during the 4th workout :s

Abdullah Kuhaily

W4/D3 Legs

Great I felt a great burn in biceps and triceps!

W4/D4 Arms

Ryan

Again I can’t really feel a good burn with the last workout. I’ve been going slow and holding the contraction I’m not sure if it’s my form or not

W4/D5 Shoulders

Thought it was going to be too little volume but it was actually really good and challenging! Looking forward to trying the rest of the new sessions

Awesome workout. I couldn’t feel much of a burn in the chest during the bench press but I didn’t have my elbows flared out either I’m curious as to why I couldn’t feel a burn.

W5/D1- Chest

W5/D2- Back

W5/D3- Legs

Am I supposed to do the whole workout twice?

kassi

I’d like to know a little more about posture for the barbell workout for the triceps I found myself a little confused on the right posture to get a proper burn in the right area

W5/D4- Arms

A bit shorter than usual but got a good pump

Again I have an issue feeling the burn with shoulder press not sure if I have my arms too forward or maybe drop down (which I don’t think is the case since the weight I’m doing is low enough but not low enough to wear I don’t feel a burn) I just feel the burn in the wrong place if that makes sense more like my shoulder joints

W5/D5- Shoulders

Still not sure what I’m doing incorrectly on the last excercise with the machine but I find it difficult to feel a burn on my chest with it and I end up feeling more on my arms than anything.

W6/D1- Chest

W6/D2- Back

W6/D3- Legs

Love it!!! Always love arm days with you👏

Kenneth

W6/D4- Arms

Great workout felt the burn for every one

W6/D5- Shoulders

Ok this was fine, kinda makes me nervous for next.

Kiran

Pride 59 W1/D1- Chest

More details in the workouts and doing a separate tab for the 59 challenge so it doesn’t get confusing with the other workouts. Thanks

Fernando

Back for dayz!
That was a good workout
Bring on the 8 weeks
#staymassive

Chris

Wasn’t able to get into the gym today, used home gym so had to substitute some exercises but was still a good lift for 2nd day of the challenge💪🏽💪🏽

Jhardyn

Pride 59 W1/D2- Back

Billy

Great leg workout to follow and informative videos on proper form.

Giorgio Regaliza

Pride 59 W1/D3- Legs

Triceps for dayz!!
Killed my triceps 
Couldn’t quite get as much on the biceps due to injuring my elbow

Best arm workout iv had in a long time, gunna be feeling that one for a while.

Pride 59 W1/D4- Arms

Arms and shoulders in one day!
Going to be feeling this for a couple days!

Pride 59 W1/D5- Shoulders

Chest followed by my first ever spin class… now I’m f***ed

Pride 59 W2/D1- Chest

Cade

Pride 59 W2/D2- Back

Great session. I’m on a double refeed day this weekend so I had loads in the tank

W1/D2 Back

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