Name: Playbook - Zac Perna - Arms
Uploaded: 2022-02-06T01:40:07.309Z
Duration: 60 min
Description: Arms

Sebastian Bannister

1. Cable Curls (Straight Bar)- 3 Sets
- 12 reps
- 10 reps
- Failure

2. Biceps Superset (3 Rounds)
- Incline Dumbbell Curls (10, 8, failure)
- Dumbbell Hammer Curls (10, 8, failure)

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

4. JM Press (3 Sets)
- 10 reps
- 8 reps
- Failure

Triceps Superset (2 Rounds)
- Dips (Triceps)- 8, 6 reps
- Tricep Rope Pushdown- failure, failure

- 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)

1. Incline Dumbbell Curls
2. Dumbbell Hammer 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

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

Dumbbell hammer curls

Biceps Superset

- 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)

1. Dips (Triceps)
2. Tricep Rope Pushdown

- 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)

- 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

Triceps 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)

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

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

Dylan Ching

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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