Name: Playbook - Zac Perna - W3/D2 Back and Biceps
Uploaded: 2021-11-29T03:14:14.095Z
Duration: 45 min
Description: W3/D2 Back and Biceps

Great exercise covering full-back muscles, app if really helpful👍

Mohammad

Julia

- Underhand pulldown 4 x 15,10,10,10
- Seated cable row 4 x12
- Dumbbell incline row 3 x 8
- Barbell row 4 x 12,12,8,8
- Dumbbell bicep curl 4 x 10
- Barbell curl 21's
- Cable curls drop set 5 x 10,10,10,10,10

- 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

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated cable row

- 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

- 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

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbells up engaging your biceps
- Lower with a controlled motion

Dumbbell bicep curl

- Drop weight every 10 reps for a total of 50 reps
- Holding the rope with both hands
- Curl rope up towards your shoulders
- Lower to starting position

Cable hammer curls (rope) drop set

W3/D2 Back and Biceps

Lily

Mannnnnn what’s workout!!!! Glutes are cooked!!! 💪🏻🔥💪🏻🔥

Tracy

Kiara

W1/D1 Legs (Glute Focused)

What about Warming up?🕺🏼 Lovveddd thiiis

Rosa

W1/D2 Back and Biceps

Shelby

It hurts to hold my arms up to the car steering wheel - how am I to get home 🥲💔

Crystal

W1/D3 Chest + Triceps

Let’s see if I can walk home after this😂

Amira

W1/D4 Legs (Quad Focused)

Trina

W1/D5 Shoulders + abs

Great. Love waking up every morning and knowing I’m going to gym with a great and constructed workout.

Lucinda

W2/D1 Legs (Glute Focused)

Jacob Cruz

BEST WORKOUT I’VE EVER HAD IN MY EXISTENCE!!!

Iesha

Cooked my back and bi’s. Broke my plateau and I’m hitting some PB’s again. Happy with my progress so far and I’m only 2 weeks in 😁

Molly

W2/D2 Back and Biceps

Trent

Great 👍 My triceratops have gone extinct. 🦖🦕🦖

Margo

W2/D3 Chest + Triceps

Great tips! I am destroyed… a shell of a person.  I’ve actually lost the will to leave a witty comment and once again, I don’t know how I’m going to get upstairs.

Targets everything especially if you've got that mind muscle connection down. Really effective session 👌🏽

W2/D4 Legs (Quad Focused)

freaking fantastic. Upped weights and it felt great

W2/D5 Shoulders + abs

Abbey

Glutes on fire 🔥 
Zac Perna - putting junk in your trunk since 2017.  New slogan? No. Okay.

W3/D1 Legs (Glute Focused)

I think I get it… I pay you to tell me to do things to myself that are guaranteed to hurt (for quite a while). Genius 👍

Best chest and tricep workout I’ve done in a while! Definitely be doing this from now on

Maddison

W3/D3 Chest + Triceps

Always feel amazing after doing all the workouts! Seeing progress, I’m so happy 😇

W3/D4 Legs (Quad Focused)

Nice to end with the abusive abs super set.  My abdominals have officially switched off.  Innards may fall out unexpectedly.  This is on you.

Looks like I have natural shoulder pads. Thanks Zac ;)

Great. I am pushing myself harder every time :)

W3/D5 Shoulders + abs

Just glad that’s over.  In the words of His Holiness The Dalai Lama - “I haaaaaiiittcchhuuuu”.

You’re a wizard man. It’s freaking great

W4/D1 Legs (Glute Focused)

Best chest/bis workout. Would recommend to any 51 year old woman who doesn’t intend using her arms for a while…

10/10 best back and bicep workout I’ve done!

W4/D2 Back and Biceps

Great instruction 👍👍  Just trying to think of another name for Number Two… oh yes, 💩

W4/D3 Chest + Triceps

The leg press says “glute focus” and it’s quad day.  I’m confused ova heeeere

My legs are like jelly, best workout I’ve had in a while. Quads are rock hard thanks to this program

W4/D4 Legs (Quad Focused)

Not too sh-abby 👍 See what I did there? Also no video for dumbell seated raises and side raises… FIX IT OVA THERE

W4/D5 Shoulders + abs

I’ve hurt my back recently and can’t seem to find leg programs without barbells involved, had to improvise in some areas 🤙🏼

Courtney

W5/D1- Legs (Glute Focused)

W5/D2- Back & Biceps

W5/D3- Chest & Triceps

W5/D4- Legs (Quad Focused)

W5/D5- Shoulders

W6/D1- Legs (Glute Focused)

W6/D2- Back & Biceps

W6/D3- Chest & Triceps

W6/D4- Legs (Quad Focused)

W6/D5- Shoulders

Wowza! What a way to start the challenge!! Got the wobbles on near the end 😂

Casey

Pride 59 W1/D1- Legs (Hamstrings & Glutes Focused)

Solid workout 👍 I now have a bicep pump bigger than a teenage boy with a lock on his bedroom door.  I hope this comment isn’t public 😬

Pride 59 W1/D2- Back & Biceps

Hummus tell you that I do not like dips 🙅🏼‍♀️

I’m that weird person who loves leg day but this was my most enjoyable chest session yet!

Still really needing that section to add weights to track :) other then that mad pump 🤙🏼🤙🏼🤙🏼

Pride 59 W1/D3- Chest & Triceps

Loved it.  Actually starting to see results.  At this rate I will be ready to tackle F45 in no time!! 🤞

DOMS already, going upstairs tomorrow will not be fun 😂

Natalie

Pride 59 W1/D4- Legs (Quad Focused)

Hands up who liked that workout? Nobody. Nobody can put their hands up. Now go and have a think about what you have done.

Okkkkk I underestimated this before starting 😂 The shoulder pump after that was incred 🥵🔥

Pride 59 W1/D5- Shoulders

Bulgarians after hip thrusts… not sure if you’re the devil after programming that 😂

Pride 59 W2/D1- Legs (Hamstrings & Glutes Focused)

Pride 59 W2/D2- Back & Biceps

Pride 59 W2/D3- Chest & Triceps

Double pulsating lunges at the end? You are a monster.

Pride 59 W2/D4- Legs (Quad Focused)

Pride 59 W2/D5- Shoulders

Fav day of the week. 5 stars still but feel like it’s missing a glute med exercise - rounded back extension perhaps??? Also q re hip thrusts - I used to do constant tension but now have started doing dead stop, is there a preference for which would be better?

Pride 59 W3/D1- Legs (Hamstrings & Glutes Focused)

Pride 59 W3/D2- Back & Biceps

Pride 59 W3/D3- Chest & Triceps

Pride 59 W3/D4- Legs (Quad Focused)

Pride 59 W3/D5- Shoulders

Threw some Bulgarians in at the end just to keep it spicy. Was a good addition, but not in the heat 🥵🤥

W3/D2 Back and Biceps

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