Name: Playbook - Zac Perna - W2/D1 - push
Uploaded: 2021-08-31T10:44:39.188Z
Duration: 45 min
Description: W2/D1 - push

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

Curt

Dylan Ching

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!

Superset
- Dumbbell side raises 4 x 15
- Arnold press 3 x 12

Circuit
- DB roller fly 4 x max
- DB floor fly 4 x max
- Dumbbell floor press 4 x max

- Front side rear triset 3 x 30

Superset
- Dumbbell overhead tricep extension 4 x 12
- Close grip pushups 4 x max

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell side raise

- Hold the dumbbells in front of you with your palms facing you
- Press up and rotate your wrist until your palm is facing the opposite direction
- Lower with a slow and controlled movement

Arnold press

Superset

- Start with your back on a roller
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

DB roller fly

- Start by lying on the floor
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

DB floor fly

- Lying on the floor with knees bent 
- Lower weights to your chest 
- Press dumbbells back up over your chest

DB floor press

Circuit

- Perform 10 dumbbell side raises
- Perform 10 dumbbell front raises
- Perform 10 rear delt raises

Front, side, rear tri set

- Bend at the elbow to 90 degrees with dumbbell lowering behind the head
- Straighten elbows to raise the dumbbell up

Single arm overhead dumbbell extension

- With hands close together
- Lower chest towards the ground
- Push through your hands to press up

Close grip pushups

W2/D1 - push

Vanessa

Paul

Abigail

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

Was unable to do some home workouts due to furniture

Crystal

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

W1/D2 - pull

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?

W2/D1 - push

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