Name: Playbook - Zac Perna - Arms
Uploaded: 2022-02-06T01:40:07.280Z
Duration: 60 min
Description: Arms

Brutal but my arms look like canons now so we’ll take it!

Jake

Mike B. 

Hoollyyy sh*t this is the best and hardest arm workout I’ve ever done. Well done Zac keep up the good work.

Martin

Dylan Ching

An arms workout I have been waiting for. An arms workout that I can call my favorite of them all. This arms workout really gave me a good pump throughout and I was giving this arms workout my all. Keep on bringing good content on your playbook. 👍👍

Catrel Cathey

Another big superset arms workout! Keep rest time very low in between biceps and triceps and rest 1-2 mins in between supersets! Smash it 💪🏼

This is one of my favourite warm up supersets. Continue increasing the weight until you hit your working weight for 3 rounds.

Keep the elbows pinned back and emphasise the stretch.

Single Arm Cable Curl

Stand a little further back from the cables until you hit failure at around 8-10 reps. Take a step forward towards the cables and finish an extra 5 reps.

Rope Extension

Cable Activation Superset

This we want to overload the whole bicep and long head of the tricep. It's called the juicy superset because the pump from this is insane.

Avoid curling with the forearms here. Keep it slow and keep the wrist neutral.

Dumbbell Preacher Curl

Line up your tricep with the cable and fully stretch before locking out and squeezing the tricep.

Single Arm Cable OH Extension

Juicy Superset

This is a thickness superset because we are working the forearms as well as the entire tricep.

Drop the shoulder of your working arm and keep it in line with the cable. Slow negative and squeeze hard.

Cable Hammer Curls

Keep the shoulders and elbows pinned back here. Load the tricep at the stretched position.

Straight Bar Pushdown

Arm Thickness Superset

Finally, to finish you should only need 2-3 sets of this!

Working the biceps in the stretched position, avoid swinging at the bottom. AND when you hit failure here perform 5 additional reps sitting upright (like normal dumbbell curls)

Incline Curls

If you need to add weight feel free to do so. But otherwise keep your upper body upright and arms close together. Full range here.

Tricep Dips

FINISHER Superset

Arms

Björn Boði

David

Chest

Sweet back workout 
My lats are becoming wings lol

Jordan

Lats are right off the bone 🍖. mad pump 💪🏽

Back (Lats)

Most intense back workout I’ve had 
I love it. I personally love back workouts and really want my lats to pop out

Lower Back

The first exercise really helped warm up my shoulders. I definitely enjoyed this workout and looking forward to bribing my shoulders as they are my weakest and slowest to grow lol

Shoulders

Legs (Quad Focussed)

Best chest workout I had in awhile. I was able to push myself so hard and really bring up the weight on the dumbbells

Arms

Community

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