Name: Playbook - Zac Perna - Arms (Triceps Focussed)
Uploaded: 2021-10-27T22:06:03.496Z
Duration: 60 min
Description: Arms (Triceps Focussed)

Riley

Dan Morgan

Chris Hannah

Duncan

Bridie

Gary

1. Straight bar pushdown (3 Sets)
- 12 Reps
- 10 Reps
- Failure

2. Triceps Superset (3 Rounds)
- Skull Crushers
- Rope Pushdowns

3. Dips (2 Sets)
- 8 Reps
- 6 Reps

4. Cable curls (straight bar)- 3 Sets
- 12 Reps
- 10 Reps
- 10 Reps

5. Cable Hammer Curl 21's (Rope)- 3 Sets
- Failure
- Failure
- Failure

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

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

- Stay upright and don't allow for your shoulders to overpower.
- Spread rope apart at the bottom for a deeper contraction.
- Briefly hold at the bottom to increase tension. 
- Slowly return to original position with the triceps still under tension.

Tricep rope pushdown

Triceps Superset

- Slowly begin to lower yourself keeping tension on the triceps.
- Hold briefly at the bottom where most tension is on the triceps. 
- Keep yourself in an upright position to alleviate chest/shoulder influence.

Dips (Triceps)

- 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)

- Perform top half curls for 7 reps.
- Perform bottom half curls for 7 reps.
- Perform full curls for 7 reps.

Cable hammer curl 21’s (rope)

Arms (Triceps Focussed)

Gym busy .. but managed to do my best 👍

Struggled to do dips … so swapped exercise 😅

Arms

Tyler

Björn Boði

Dylan Ching

Swapped skull crushers for rope pull down 👍

Swapped the skull crunches for the dip machine

aaron

Arms (Biceps Focussed)

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

Arms (Triceps Focussed)

Community

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