Name: Playbook - Joseph Jennings - Arm Day (machines)
Uploaded: 2021-12-20T23:38:10.384Z
Duration: 45 min
Description: Arm Day (machines)

Full arm day using only the exercise machines.

Goal is to keep the exercises focused in a small area and get out of the gym quickly with a serious pump.

Switching it up today so we hit triceps first.

- Start with your upper arms at a right angle
- Push handles forward

Machine Tricep Extension

- Use the rope attachment to create a close hammer grip
- Sit low on the seat so your armpits are tight on the pad 
- Focus on only using your biceps

Preacher Machine Curl (Rope Grip)

Starts with single arm machine Tricep extension - hit both arms
Move to single arm machine curl - hit both arms

Rest / repeat 3x

- Start with your arm at a right angle
- Push handles forward
- Full set then switch hands

16 = 8x per side etc

Single Arm Machine Tricep Extension

- Sit low on the seat so your armpits are tight on the pad 
- Focus on only using your biceps
- One full set per arm then rest 1min and restart the superset

18 = 9x per side etc

Single Arm Preacher Machine Curl

Single Arm Tri / Bi Superset

- Stay upright and don't allow for your shoulders to overpower
- Spread rope apart at the bottom for a deeper contraction
- Hold for a 5 count at the bottom
- Squeeze your Tricep
- Slowly release and repeat

Rope Pulldown (Holds)

- Seated cable bicep machine (sub free weights if you don’t have a similar machine)
- Always start with your non dominant arm to avoid exaggerating strength / size difference
- Hold weight in dominant hand engaged at 90 degree
- Curl ND arm and ISO after last set
- Switch arms 

16 = 8x per side etc

Arm Day (machines)

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