Name: Playbook - Zac Perna - Arms
Uploaded: 2021-11-29T02:51:54.122Z
Duration: 60 min
Description: Arms

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

Gary

1. 1 Arm Preacher Curls (3 Sets)
- 12 reps
- 10 reps
- Failure

2. Cable Curls- Straight Bar (2 Sets)
- 12 reps
- Failure

3. Hammer Curls (3 Sets)
- 12 reps
- 10 reps
- Failure

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

5. JM Press (2 Sets)
- 12 reps
- 10 reps

6. Rope Pushdown (3 Sets)
- Failure
- Failure
- Failure

- 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.

1 arm preacher curls

- 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: slightly relax your grip to ensure you engage your biceps as much as possible and limit forearm influence.

Cable curls (straight bar)

- Holding the rope with both hands.
- Curl rope up towards your shoulders trying to squeeze your biceps as hard as possible.
- Hold the contraction at the top, then slowly lower down keeping the tension on.

Note: try tensing your tricep at the bottom to increase tension on the bicep and difficulty of the movement.

Cable hammer curls (rope)

- Start with your arms at about 90 degrees and your hands shoulder-width apart.
- Whilst keeping your elbows in tight to your body, push down until the bar finishes underneath you and your arms are fully extended.
- Hold the contraction at the bottom and slowly 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)

- 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.

Arms

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