Name: Playbook - Zac Perna - W3/D3- Upper Back
Uploaded: 2022-04-27T22:05:52.852Z
Duration: 60 min
Description: W3/D3- Upper Back

Samuel Hayes

Edwin

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

Christopher

1. Wide Grip Lat Pulldown (3 Sets)
- 12 reps
- 10 reps
- Failure

2. Supported Machine Row (3 Sets)
- 10 reps
- 8 reps
- Failure

3. Close Grip Pulldown (Upper Back)
- 10 reps
- 8 reps
- Failure

4. Wide Grip Cable Rows (3 Sets)
- 12 reps
- 10 reps
- Failure

5. Pullovers (2 Sets)
- Failure X 2

- 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

- Grab the handles in a narrow, higher position. 
- Stand out of the seat and use the pad to brace yourself. 
- Let shoulders come forward at the start of the movement for full extension and stretch through the lower lat.
- Focus on pulling through the lower lat and keeping the elbows low and tight to the body.

Supported Machine Row

- Grab the handles with a neutral grip and let them sit in your palms with a soft grip to eliminate arm engagement. 
- On the way down, focus on squeezing your traps and rhomboids.
- Briefly hold the squeeze at the bottom.
- Slowly go back to your original position keeping tension on, and fully extend your arms at the top to stretch the lats.
- Consideration: play around with a slight lean back if it helps contract the upper back, especially if you’re a taller individual.

Close Grip Pulldown (Upper Back)

- 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

- 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

W3/D3- Upper Back

Lily

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

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

W2/D4- Lower Back

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

W3/D3- Upper Back

Community

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