Name: Playbook - Zac Perna - W2/D4- Lower Back
Uploaded: 2022-04-27T22:05:52.834Z
Duration: 60 min
Description: W2/D4- Lower Back

Lily

Samuel Hayes

1. Underhand Grip Pulldown
- 12 Reps
- 12 Reps
- 10 Reps

2. Barbell Row
- 10 Reps
- 8 Reps
- 8 Reps

3. Wide Grip Cable Row
- 10 Reps
- 8 Reps


4. Lower Back Superset (3 Rounds)
- Close Grip Lat Pulldown
- Pullover (Failure, aim for 10-12 reps)

- 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

- 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

- With your hands just outside the shoulders
- Keeping your body neutral and core engaged
- Pull bar towards the ribs squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Wide grip cable rows

- 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 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 back to starting position.

Rope pullover

Lower Back Superset

W2/D4- Lower Back

Cody

It felt good. I def need some work on my shoulders, and this was what I was hoping for.

W1/D1- Shoulders

Ragheb

W1/D2- Lower Back

Stephen Stroud

W1/D3- Chest

Ryan

W1/D4- Arms

Edwin

W2/D1- Back (Upper Thickness)

W2/D2- Legs (Quad Focused)

My shoulders are cooked! I had to use body weight for the high  to low rear delt cable Flys. (Less than 20) lol

Great workout. I'm feeling the 🔥 in shoulders

W2/D3- Shoulders

Savage! I keep forgetting to mark workouts but training 5 days a week and I’m loving this program!

W3/D1- Chest

landon

W3/D2- Arms

Totally cooked off the bone, the pump is real chad.

Christopher

W3/D3- Upper Back

W3/D4- Legs (Hamstrings & Glutes Focused)

Thomas

W3/D5- Shoulders

W4/D1- Lower Back

W4/D2- Chest

W4/D3- Arms

Dobby is greatful for master giving him gains.

W4/D4- Upper Back

W4/D5- Legs (Quad Focused)

W5/D1- Lower Back

W5/D2- Chest

W5/D3- Arms

W5/D4- Upper Back

I could barely walk up the stair after this killa🤩

W2/D4- Lower Back

Community

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