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

Gary

Gym busy .. but managed to do my best 👍

Struggled to do dips … so swapped exercise 😅

Chris Hannah

Duncan

Arms (Triceps Focussed)

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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