Name: Playbook - Zac Perna - W5/D4- Upper Back
Uploaded: 2022-04-27T22:05:52.915Z
Duration: 60 min
Description: W5/D4- Upper Back

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

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

3. Barbell Row (3 Sets)
- 12 reps
- 10 reps
- Failure

4. Back Superset (3 Rounds)
- Wide Grip Lat Pulldown (12, 10, failure)
- Rope Pullover (failure, failure, failure)

- 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)

- Place hands in comfortable position.
- Allow shoulders to come forward and get full extension to stretch the lats, brace yourself with the bench. 
- On the way up, bring the shoulder blades back and hold the contraction briefly. 
- Lower slowly to original position.

Hammer strength machine 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.

Note: play around with having a more upright position to engage more of your upper back instead of your lower back/lats.

Barbell row

1. Wide Grip Lat Pulldown
2. Cable Pullover

- 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

- 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

Back Superset

W5/D4- Upper Back

Lily

Cody

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

Samuel Hayes

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

W2/D4- Lower Back

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

W5/D4- Upper Back

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