Name: Playbook - Zac Perna - W1/D2 - pull
Uploaded: 2021-08-31T10:44:39.181Z
Duration: 45 min
Description: W1/D2 - pull

Was unable to do some home workouts due to furniture

Crystal

Abigail

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

Curt

Alternative to the pull-ups and rows on a table, please :)

lois walker

Dylan Ching

Been waiting for these home workouts! Very effective using what I have at home. Perfect amount of thalt! 👌

Paul

- Wall pullups 4 x max

Superset
- Dumbbell row 3 x 15
- Inverted bench rows 3 x 15

- Bent over rear delt raise 3 x 12
- Alternating dumbbell curl 4 x max
- Dumbbell hammer curl 4 x max

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Wall pullups

- 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

- With your heels on the ground with your arms fully extended  
- Your body should be straight hanging underneath the bar 
- Flexing the elbow, pull your chest towards the bar, retract your shoulder blades
- Pause at the top then return yourself to starting position

Inverted bench row

Superset

- 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

- 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

- Holding the dumbbells with your palms turned inward 
- Curl the dumbbells up engaging your bicep as you curl

Dumbbell hammer curls

W1/D2 - pull

Vanessa

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

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

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/D2 - pull

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