Name: Playbook - Zac Perna - W3/D5 Pull (upper back focus)
Uploaded: 2022-01-13T22:17:23.470Z
Duration: 45 min
Description: W3/D5 Pull (upper back focus)

Savageeee- keep forgetting to mark when I’ve done because I’m achey and in need of food😂😂

Edwin

- Barbell row 10/10

Superset:
- Wide grip pulldown ( thickness focus, Elbows point back on an angle ) 12/12
- Db shrugs 10/10

Seated cable row 10/10/12

Superset:
- Face pulls 10/10/10
- Low cable rear delt row 12/12/12

Cable hammer curl 10/10

Superset:
-  Cable curls 10/10
- Db incline curls 10/10

- 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

- 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

- Keeping your arms straight, roll your shoulder back 
- Shrug your shoulders up towards your ears 
- Pause for full contraction

Dumbbell shrugs

Superset

- 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

- Pull the cable towards your face with elbows flared outward

Face pulls

- From a low pulley pull handle up and back

Low cable rear delt row

- Holding the rope with both hands
- Curl rope up towards your shoulders
- Lower to starting position

Cable hammer curls (rope)

- Holding a single handle
- Keep your elbow slightly back 
- Curl the handle towards the shoulders
- Lower to starting position

Cable curls (single arm)

- 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

W3/D5 Pull (upper back focus)

Milan

Gonna have nightmares about those 50 reps 😵

Koby

Jack

W1/D1 Push (chest focused) and Abs

Great workout today! 2 days in and I’m feeling like a monster 💪😉😂

Zach Shearing

Miha

W1/D2 Pull (width focus)

Jesse Muir

W1/D3 Legs ( hamstring and glute focus)

Sebastian

W1/D4 Push  (shoulder focus) & Abs

Ragheb

W1/D5 Pull (upper back focus)

Brady Cash

Check the timing on this one 
Workout is not 45mins
Maybe add some sets or exercises

Alex

W1/D6 Legs (quad focus)

W2/D1 Push (chest focused) and Abs

Thank you Zachary that was quite an exquisite workout.💂🏻‍♂️

W2/D2 Pull (width focus)

Defo my fave so far liked the extra volume

W2/D4 Push  (shoulder focus) & Abs

W2/D5 Pull (upper back focus)

me calves are pulverised ninja blender style 🥲

Goodluck trying to drive home in a manual after this workout. Quads and calves absolutely fried

Dion

W2/D6 Legs (quad focus)

W3/D1 Push (chest focused) and Abs

Felt much stronger after a rest day 😆sick workout

W3/D2 Pull (width focus)

Trent

W3/D3 Legs ( hamstring and glute focus)

Fucking awesome. Someone came up and asked if I was John Cena?! Jk, solid workout - got a great pump. Feeling stronger. Lessgooooo 💪🏽

W3/D4 Push  (shoulder focus) & Abs

Could add a little bit more hypertrophy work for quads. But apart from that, killer workout!

W3/D5 Pull (upper back focus)

Community

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