Name: Playbook - Zac Perna - W6/D3- Lower Back
Uploaded: 2022-04-27T22:05:52.932Z
Duration: 60 min
Description: W6/D3- Lower Back

1. Underhand Grip Pulldown (3 Sets)
- 12 reps
- 10 reps
- failure

2. Wide Grip Cable Rows (3 Sets)
- 10 reps
- 8 reps
- failure

3. Barbell Row (3 Sets)
- 10 reps
- 8 reps
- failure

4. Back Superset (3 Rounds)
- Close Grip Front Lat Pulldown (12, 10, 8 reps)
- Pullovers (failure X 3)

- 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

- 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

- 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

1. Close Grip Front Lat Pulldown
2. Pullover

- 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

- 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

W6/D3- Lower 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!

W6/D3- Lower Back

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