Name: Playbook - Zac Perna - Arms
Uploaded: 2021-10-27T22:07:42.197Z
Duration: 75 min
Description: Arms

Tyler

Björn Boði

Dylan Ching

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

2. Biceps Superset (3 Rounds)
- Dual High Cable Curls
- Incline Dumbbell Curls (until failure, 10-6 reps)

3. Hammer Curls (3 Sets)
- 12 Reps
- 10 Reps
- 10 Reps

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

5. JM Press (3 Sets)
- 12 Reps
- 10 Reps
- 10 Reps

6. Triceps Superset (2 Rounds)
- Dips
- Triceps Rope Pushdown

- 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

1. Dual High Cable Curls
2. Incline Dumbbell Curls (until failure, 10-6 reps)

- 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

- From an incline position.
- Curl dumbbells up towards your shoulders.
- Keep elbows pointed to the floor.
- Lower slowly back to starting position keeping tension on the biceps.

Incline dumbbell curls

Biceps Superset

- Holding the dumbbells with your palms turned inward.
- Curl the dumbbells up engaging your bicep as you curl.

Dumbbell hammer curls

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

Straight bar pushdown

- Place hands just inside shoulder width on the bar.
- Keep elbows locked in tight to your side as you lower the bar.
- Lower the bar in line with your chin, and hold briefly at the bottom where it’s comfortable. 
- On the way back up, ensure you keep your elbows in tight. 

Extra: the higher you keep the bar, the more tension you’ll place on the triceps. So experiment with what’s comfortable for you to maximise tension.

JM Press (Smith Machine/Barbell)

- 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)

- Start with your arms at about 90 degrees.
- Spread rope apart at the bottom for a deeper contraction at the triceps.
- Stay upright and don't allow for your shoulders to overpower.

Tricep rope pushdown

Tricep Superset

Arms

Riley

Dan Morgan

Chris Hannah

Arms (Triceps Focussed)

Gary

Gym busy .. but managed to do my best 👍

Struggled to do dips … so swapped exercise 😅

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

Community

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