Name: Playbook - Zac Perna - W1/D2 Pull (Width Focused)
Uploaded: 2021-11-29T03:15:51.141Z
Duration: 45 min
Description: W1/D2 Pull (Width Focused)

Great! dropsets can be elaborated more what weight we are starting and by how much we should aim to decrease

Iliyan

Theo

Absolutely great pump! Just enough intensity for you to feel the effects.

Daniel Carter

Don’t force me to leave a rating 😅 give an option to just close that page

Rowan

Aaron

Insane workout, most intense PPL I’ve done in years.

Sebastian

Who inserted balloons to my biceps. Farquin hell

Trent

AAron

Jonathan

Bogdan

Corey Hale

Haven’t felt sore in my lats for a while 😮‍💨🔥

Duncan

Would be sweet if I could log weights I lifted in the app. Maybe I missed something in the intro that explains why this isn’t possible and how overload is applied. Otherwise love the app and pumps.

Jack

This workout was an absolute killer 🔥🔥🔥

William

Zach

Jared

Jackson Smith-Monaghan

Awesome thanks bro. Just a note, as a community you’re always here for us. But just remember we’re all here for you too! Should YOU ever need support. Big love from the U.K. ✌️

Joey

Justin

OMAZYZZI

hinckley

Jordan

Coby

Glad I got through that pull session.  Right now I couldn’t pull a mussel at a seafood disco 🦞

Trina

This programs fire 🔥🔥
Done 2 workouts from it so far, best push pull legs I’ve tried yet!

So helpful, the videos are very informative and prescriptive, especially advising to avoid injury and poor form. I'm really enjoying these workouts!

Craig

Awesome workout! Have never been disappointed with your workouts! Tore the biceps and back muscles right off the bone. Keep them coming! 💪

Tomasz

You can always rely on Zac! Awesome workout man! Tore my back and biceps off the bone.  
Keep them coming. 💪

Really good, Gives a good arm pump and you can really feel it in your back after.

This pull day had me sweating!  Thanks for the great workout!

Brady

Anonymous

It was fk amazing, biggest biceps pump i've ever had!

Jorbe

Emphasizing the lats is a whole different beast!

I’m modifying some things bc I don’t have a traditional cable machine. I have a functional trainer instead but all in all, loving the workouts

Ramon

amazing pump. Usually do my own back workouts but decided to follow this again and I’m glad I did

Dylan

Ade Oni

Josh

Dylan Ching

After this workout I think my “wings” got bigger so that I can fly now. 10/10

Lukas

One of the best workout I’ve ever did, orgasmic pump😩👌🏼

Tried a lot of programs but this one is a bomb. Definitely feel the pump and that keeps me motivated af. 💣

Mike B. 

Mohammad

David

It was good , the rope extension one with my hips thrusting in and out was kinda weird tho lol

Walter

Great supersets, great pump & good variety!

Jaron

Fire exercises.
Really hit target muscles

Marck-Edward

My lats were on fire 🔥 absolutely cooked them

James

- Wide grip lat pulldown 2 x 10
- Wide grip lat pulldown drop set 3 x 10,10,10

Superset
- Barbell row 3 x 10
- Bent over rear delt fly 3 x 12

Superset
- Close grip front lat pulldown 3 x 10
- Cable pullover 3 x 12

- Alternating dumbbell curl 3 x 10
- Cable curls 3 x 10
- Cable curls drop set 3 x 10,10,10

- 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

- Drop the weight every 10 reps for a total of 30 reps
- 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 drop set

- 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

- Begin tipped forward at the hips with a dumbbell in each hand
- With a slight bend in the elbows and arms extended below your chest
- Raise the dumbbells up until your arms are in line with your shoulders 
- Lowering with control back to starting position

Bent over rear delt flies

Superset

- 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

- Holding the dumbbells at your sides
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side

Alternating dumbbell curls

- Hold the bar underhand grip with both hands
- Curl bar up towards your shoulders
- Lower to starting position

Cable curls (straight bar)

- Drop weight every 10 reps for a total of 30 reps
- Hold the bar underhand grip with both hands
- Curl bar up towards your shoulders
- Lower to starting position

Cable curls drop set (straight bar)

W1/D2 Pull (Width Focused)

Killer workout! Doing the core first is great so I actually do it

Mason Bates

W1/D1 Push (Chest Focused) and Abs

It’s kinda hard doing some exercises due to lack of certain machines

Luis

Haven’t trained in a gym since the start of covid. Safe to say that my legs are cooked haha

Ryan

W1/D3 Legs (Ham & Glute Focused)

W/D4 Push (Shoulder Focused)

Giant set was hard to do in a crowded gym, especially taking up 3 machines so an alternative would be great, otherwise loved the workout

Blake

Jamil

W1/D5 Pull (Upper Back focused)

My legs went from this 🦵🏻to this 🦿

Nestor

Such a short but killer of a workout. 5 sets of leg extensions before squats is brilliant!

Lachlan

W1/D6 Legs (Quad Focused)

Well that was a killer 😩 Zac, I would like to remind you that I know where you live… 🤺

Loving these push pull workouts. Keep it up big Z

W2/D1 Push (Chest Focused) and Abs

My lats are lovingly killing the heck outta me 🥰

Gianfranco

W2/D2 Pull (Width Focused)

Mitchel

W2/D3 Legs (Ham & Glute Focused)

I swapped day 3-4 around so pray for me got to do legs tonight 😫😂

Shoulders, chest and tris are cooled off the bone. Slow roasted.

W2/D4 Push (Shoulder Focused)

I’d like more intense workouts for arms

Nick

W2/D5 Pull (Upper Back focused)

To short, had to add in my own quad workouts

Never had quads and calf’s hurt so much🥶

Xavier

W2/D6 Legs (Quad Focused)

Still as much of a killer workout as the first time doing this

Chabs done 👍 
In order to be more inclusive I think you should change the names of all your workouts - this one should be boobs and guts. You’re welcome ☺️

W3/D1 Push (Chest Focused) and Abs

W3/D2 Pull (Width Focused)

How did you fix the leg press when it wouldn’t go all the way down?? 😊

My calves and hamstrings are on fire 🔥 (in a good way). Feel like I won't be able to walk in the morning but its worth it 🦵🏼💯💥

W3/D3 Legs (Ham & Glute Focused)

Kyle

Zac is a great coach and chef, chest absolutely COOKED wIth this

W3/D4 Push (Shoulder Focused)

I like the giant set, very efficient. Takes me +1 hour to complete this

Jarred

W3/D5 Pull (Upper Back focused)

Chris

W3/D6 Legs (Quad Focused)

Love the workout👌🏼 question why abs before chest?😁😁

W4/D1 Push (Chest Focused) and Abs

Ragheb

Jude

W4/D2 Pull (Width Focused)

That seated hamstring curl drop set was filthy.

W4/D3 Legs (Ham & Glute Focused)

Training was awesome! My shoulder is injured🥲 so I van only bench instead of the incline.. felt good anyways!

W4/D4 Push (Shoulder Focused)

W4/D5 Pull (Upper Back focused)

Alex 

Absolute killer still. Great finish to the first 4 weeks!

Amazing split! Already see some change in my body!!

Charles

W4/D6 Legs (Quad Focused)

Loving the end of the sets doing 'to failure'. Good chance to test me to see how far I can push myself.

W5/D1- Push (Chest Focused)

W5/D2- Pull (Width Focused)

Bulgarian lunges to pulsing lunges is absolutely brutal!! 🔥 🔥 🔥

Struggling to walk out of the gym! 🥵👌🏻

This is a great leg workout if you want to be crippled for the rest of the day lol

Christian Vital

W5/D3- Legs (Hamstrings & Glutes Focused)

Workout was great, missed a few more excercises for chest😁

W5/D4- Push (Shoulders Focused)

W5/D5- Pull (Thickness Focused)

W5/D6- Legs (Quads)

Great workout! But missed some extra for my triceps is that correct?

Added more weight to each exercise for the first time in 3 weeks and honestly, I feel like my arms, shoulders and chest might fall off 😂 feels so good though 💪🏽🔥🏋🏼‍♂️

W6/D1- Push (Chest Focused)

W6/D2- Pull (Width Focused)

W6/D3- Legs (Hamstrings & Glutes Focused)

Giannis

Lifted 2 × 15kg dumbbells for the first time ever for my Dumbbell Shoulder Press sets. Never lifted that much before. Can definitely feel myself slowly getting stronger.

Courtney

W6/D4- Push (Shoulders Focused)

As much as I love the gym I think the 620 reps of one of the exercise is a bit excessive ahahag

W6/D5- Pull (Thickness Focused)

Putting the RDLs last here works very well

W6/D6- Legs (Quads)

Fucking lessssgooooo!! Really good, nice little change up, keen for the next few weeks. Was in iso so felt good to get a good one out the way first workout back!

Great workout, except you put it so far down the list I started doing a completely different workout

Zach Shearing

Great workout - had to swap an exercise - my gym didn’t have a dip machine (used rope extension) 😅..info on when exercise says 10-8-f .. do you start heavy kgs and work down .. or light to high kgs 🤔

Gary

Pride 59 W1/D1- Push (Chest Focused)

Followed the video guide for lat pulldowns and you gave a very good description that helped me engage the muscle more. LOVE IT!

Great workout, but I couldn’t feel much of a contracting on the close last pull down (might of been doing it wrong) haha

Pride 59 W1/D2- Pull (Width Focused)

Making my legs jiggle like I’m walking drunk on a Friday night.

aaron

Think ill feel this one, RDL’s always get me.

Pride 59 W1/D3- Legs (Hamstrings & Glutes Focused)

Loved the workout! Is it right that you only have one exercise for chest? Loved the shoulder pump though!👏🏼👏🏼💪🏼

Pride 59 W1/D4- Push (Shoulders Focused)

Rope 21 wow .. bicep burn is on a different level 👍

I feel like a turtle with sausage arms after that

Pride 59 W1/D5- Pull (Thickness Focused)

Yeah look. Not like I need to walk tomorrow anyways

Yeah… I didn’t want to walk tomorrow anyway

W1/D2 Pull (Width Focused)

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