Name: Playbook - Zac Perna - Arms (Biceps Focussed)
Uploaded: 2021-11-08T05:16:52.638Z
Duration: 60 min
Description: Arms (Biceps Focussed)

Swapped skull crushers for rope pull down 👍

Gary

Swapped the skull crunches for the dip machine

aaron

Dylan Ching

1. Single Arm Preacher Curls (3 Sets)
- 12 Reps
- 10 Reps
- Failure

2. Cable Curls (Straight Bar)- 4 Sets
- 12 Reps
- 12 Reps
- 10 Reps
- 8 Reps

3. Biceps Superset (2 Rounds)
- Hammer Curls (12, 10 Reps)
- High Cable Curls (Failure)

4. Straight Bar Pushdown (3 Sets)
- 12 Reps
- 10 Reps
- Failure

5. Skull Crushers (3 Sets)
- 12 Reps
- 10 Reps
- 8 Reps

- Place bench in your armpit so there’s no space between to fully brace yourself.
- Squeeze bicep at the top. 
- Don’t use your shoulder or momentum to bring the DB up.
- Slowly lower to almost full stretch at the bottom.

Extra: Consider lifting pinky to the ceiling at the top to improve contraction.

Single arm preacher curls

- Hold the bar underhand grip with both hands.
- Curl bar up towards your shoulders focussing on contracting your biceps to move the weight. 
- Lower to starting position slowly and keep tension on biceps at the bottom.

Cable curls (straight bar)

1. Dumbbell Hammer Curls
2. Dual High Cable Curls

- Holding the dumbbells with your palms turned inward.
- Curl the dumbbells up engaging your bicep as you curl.
- Pause at the top and hold the contraction, then slowly lower with the tension remaining on.

Note: It can increase the tension on the bicep by tensing your tricep at the bottom of the rep.

Dumbbell hammer curls

- Either use no cable attachment or handle attachments.
- Keep elbows high and curl for best contraction.
- Slowly come back down and keep tension constant on the biceps.

Dual High Cable Curls

Biceps Superset

- Start with your arms at about 90 degrees.
- Extend your arms engaging your triceps.
- Return to starting position.

Note: Keep your elbows in tight to your body the whole time and ensure you don't let the tension go at the top of the rep.

Straight bar pushdown

- Hinge at the elbows lowering the bar to the forehead or over and behind your head.
- Hold at the bottom to emphasise the stretch in the triceps and activation of the long head.
- Extend your arms back up activating your triceps.

Skull crushers

Arms (Biceps Focussed)

Gym busy .. but managed to do my best 👍

Struggled to do dips … so swapped exercise 😅

Arms

Chris Hannah

Duncan

Arms (Triceps Focussed)

Tyler

Björn Boði

Getting the workouts done .. need to concentrate on cardio .. more … somehow..

Arms (Biceps Focussed)

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