Name: Playbook - Zac Perna - Arms
Uploaded: 2021-10-27T22:06:54.675Z
Duration: 60 min
Description: Arms

Gary

Gym busy .. but managed to do my best 👍

Struggled to do dips … so swapped exercise 😅

Started to add the tricep (rope) as a finisher to my workouts ..👍

Swapped the dips .. as that’s one exercise I really do struggle with ..👍😅

Great workout .. instead of legs 👍😅

Did an arm workout instead of legs - due to hip op recovery

Great workouts, not over complicated exercises and great pump achieved 💦  big ups to Zac #thegoat

Jarryd

Great workout - solid pump with a good scoop of pride!

Dylan Ching

1. Cable Curls (Straight Bar)
- 12 Reps
- 10 Reps
- 10 Reps

2. Cable Hammer Curls (Rope)
- 12 Reps
- 10 Reps
- 10 Reps

3. Arms Superset (3 Rounds)
- EZ Bar Curls
- Straight Bar Pushdown

4. Dips (Triceps Focussed)
- 10 Reps
- 8 Reps
- 6 Reps

5. Triceps Superset (2 Rounds)
- Tricep Rope Pushdown
- Cable Rope Overhead Extension

- 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.

Note: have a slight limp wrist and don't grip the bar too hard in order to increase tension on the bicep and limit forearm activation.

Cable curls (straight bar)

- Holding the rope with both hands.
- Curl rope up towards your shoulders and stop when tension is at its peak in the biceps.
- Slowly lower to starting position ensuring tension remains on.

Cable hammer curls (rope)

- Hold the bar with underhand grip.
- Engage your biceps as you curl the bar towards your shoulders.
- Lower slowly and controlled.

Note: Have a slightly limp wrist and relax your grip to maximise tension on the biceps

EZ bar curls

- 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 the body to maximise the tension on the triceps.

Straight bar pushdown

Arms Superset

- Slowly begin to lower yourself keeping tension on the triceps.
- Hold briefly at the bottom where the most tension is on the triceps. 

Note: Keep yourself in an upright position to alleviate chest/shoulder influence.

Dips (Triceps)

1. Tricep Rope Pushdown
2. Cable Rope Overhead Extension

- 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

- Begin with your back to the to cable and hands over head, elbows bent 90 degrees.
- Pull rope cable so that elbows are straight.
- Keep elbows in tighter to the body to increase tension in the long head of the tricep.
- Slowly return to start whilst keeping tension on.
- Note: Try placing your foot on the base of the cable to improve stability.

Cable rope overhead extension

Triceps Superset

Arms

Riley

Dan Morgan

Chris Hannah

Arms (Triceps Focussed)

Tyler

Björn Boði

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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