Name: Playbook - Zac Perna - W4/D2 Pull (width focus)
Uploaded: 2022-01-13T22:17:23.485Z
Duration: 45 min
Description: W4/D2 Pull (width focus)

Wide grip cable row 12/10/10

Superset:
- Close grip pulldown 12/12
- Bent over rear delt flies  12/12

Hammer strength machine row ( lower lat focus) 8/8/12

Superset:
- Cable curls single arm 12/10/10
- Low cable rear delt fly 10/10/10

Dumbbell preacher curl 8/8/10 + drop set last set

- 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 front lat pulldown

- Begin tipped forward at the hips with a dumbbell in each hand
- With a slight bend in the elbows and arms extended below your chest
- Raise the dumbbells up until your arms are in line with your shoulders 
- Lowering with control back to starting position

Bent over rear delt flies

Superset

- Pull handles back pinching your shoulder blades at the top
- Lower the weight back down to starting position

Hammer strength machine row

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

Cable curls (single arm)

- From a low pulley pull handle up and back

Low cable rear delt row

- Start with dumbbell in one hand and arm extended over incline bench 
- Curl dumbbell up towards shoulder
- Lower until arm almost fully extended
- Work both sides

* last set drop set

Single arm dumbbell preacher curl

W4/D2 Pull (width 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)

Edwin

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

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

W3/D5 Pull (upper back focus)

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

W4/D2 Pull (width focus)

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