Name: Playbook - Zac Perna - W1/D5 Pull (Upper Back focused)
Uploaded: 2021-11-29T03:15:51.155Z
Duration: 45 min
Description: W1/D5 Pull (Upper Back focused)

Aaron

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

Nestor

Jared

Zachary

I was wondering if You would recommend the use of straps for the deadlifts, because I feel really uncomfortable with neutral and mixed grips. On the rest of exercises I do not need them but I’m deadlifts… (I’m used to deadlift with straps) thanks 🙏🏾 support from Barcelona 💪🏽💪🏽💪🏽

Allan Grant

Awsm stretch on the incline biceps, nice and controlled with low weight= sweetest pump!

OMAZYZZI

Aqeel

Solid session.  Great start to my intensive training for the 2022 Rowing Machine World Cup 🏆

Trina

Love being introduced to different exercises I didn't know existed for each muscle group. My new favourite exercises for back/+ biceps is the rhomboid cable pulldown and the dual cable pulldown. Really enjoyed them. Once again really prescriptive videos to aid performance and avoid injury. Just finished my first full week following the push/pull/legs format and loving it so much. Thank you Zac and thank you Playbook ⭐⭐⭐⭐⭐

Craig

Would be better if the supersets weren’t using 3 different machines as the gyms reopening it’s too busy

Courtney

Deadlifts proved a little challenging but great workout

Dylan

Drop sets leave me cooked everytime love it

Jesse

Awesome! My gym was missing a thing or two but I improvised and made it work!

Steven

David

Hey Zac! Loving the ppl program!!! I was just wondering tho, how would i go about with my diet if i currently have a skinny fat physique (more on the fat side e.g love handles, chest fat…). Cheers and have an awesome day!

Ando

Difficult to do super sets in a commercial gym

Dominik

So keen for gyms to reopen these are gonna be sick in the gym 🙏🏼

Every workout i hate you a little more and more 😂 absolutely cooked

Ricardo

Never really done push,pull legs before and it’s been awesome but I get pissed off when the workout is over because they give me the best pumps and I’m seeing muscles in my back I didn’t even know fuckin existed 😂

Koby

- Conventional deadlift 2 x 10 (Warmup)
- Conventional deadlift 2 x 6

Superset
- Wide grip lat pulldown 2 x 10
- Barbell shrugs 2 x 10

Giant set
- Hammer strength machine row 2 x 10
- Rhomboid cable pulldowns 2 x 12
- High cable pulldown 2 x 10

- Incline seated curls 2 x 10
- Incline seated curls drop set 3 x 10,10,10
- EZ bar curl 3 x 10

- This is a warm up set
- 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 warmup

- 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

- 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

- Roll your shoulder back 
- Raise your shoulders engaging your traps 
- Pause at the top

Barbell shrugs

Superset

- Pull handles back pinching your shoulder blades at the top
- Lower the weight back down to starting position

Hammer strength machine row

- With criss crossed cables in each hand and arms extended overhead
- Keep a slight bend in the elbows
- Lower your hands down so they are extended out from the shoulders

Rhomboid cable pulldown

- Grab the handles with your palms facing each other
- Lean back slightly, keeping your chest up 
- Bring the handles down to your upper chest engaging your lats throughout the exercise
- Rotating your palms slightly towards your chest as you pull
- Pause and return to the initial position

High cable dual pulldown

Giant set

- From an incline position 
- Curl dumbbells up towards your shoulders 
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Incline dumbbell curls

- Drop weight every 10 reps for a total of 30 reps
- From an incline position 
- Curl dumbbells up towards your shoulders 
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Incline dumbbell curls drop set

- Hold the bar with underhand grip
- Engage your biceps as you curl the bar towards your shoulders
- Lower slowly and controlled

EZ bar curls

W1/D5 Pull (Upper Back focused)

Daniel Carter

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

Mason Bates

W1/D1 Push (Chest Focused) and Abs

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

Iliyan

W1/D2 Pull (Width Focused)

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

Luis

Zach

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)

Theo

W/D4 Push (Shoulder Focused)

Sebastian

My legs went from this 🦵🏻to this 🦿

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)

Trent

To short, had to add in my own quad workouts

Jonathan

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

Jack

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)

AAron

W5/D2- Pull (Width Focused)

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

William

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.

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

Dylan Eastland

I can’t walk. Swapped the pendulum/hack squat out for front squat as my gym has neither

Max Wilde

Pride 59 W1/D6- Legs (Quad Focused)

Unreal pump. I’ve had to ask the gym manager to take out the door frames

Swapped machine dips for rope pull down .. 👍

Pride 59 W2/D1- Push (Chest Focused)

Swapped 2 exercises.. but kept to similar ones 👍

Pride 59 W2/D2- Pull (Width Focused)

Is it okay if we swapped the barbell to sand bags for hip thrusts?

Feeling like Nicki Minaj after those hip thrusts 🐪 🍑

Pride 59 W2/D3- Legs (Hamstrings & Glutes Focused)

Definitely my favourite workout from the challenge so far!

Tricep superset .. arms were burning 😅

Pride 59 W2/D4- Push (Shoulders Focused)

Those cable hammer curls are a killer 😅

Rope 21s .. feel the burn .. slight niggle in elbow tho .. all good I think 👍

Pride 59 W2/D5- Pull (Thickness Focused)

Pride 59 W2/D6- Legs (Quad Focused)

Felt great after a rest day yesterday! Triceps are on fire 🔥

Flat bench tonight was rather busy - arrrrrr .. hardly any carbs today -low energy .. much prefer gym early am . Less busy 👍

W1/D5 Pull (Upper Back focused)

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