Name: Playbook - Zac Perna - Arms
Uploaded: 2022-02-06T01:40:07.314Z
Duration: 60 min
Description: Arms

Workout of the week!

1. Machine Preacher Curl (3 Sets)
- 8 reps
- 6 reps
- Failure

2. Close Grip Cable Curl (3 Sets)
- 8 reps
- 6 reps
- Failure

3. Biceps Superset (2 Rounds)
- Incline Dumbbell Curls (failure X 2)
- Hammer Curls (failure X 2)

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

5. Tricep Dip Machine (3 Sets)
- 10 reps
- 8 reps
- Failure

6. Triceps Superset (2 Rounds)
- Tricep Rope Pushdown (failure X 2)
- Overhead Rope Tricep Extension (failure X 2)

- Start with having the pad wedged into your armpits and with your arms lined up in straight line from hand, to wrist, to elbow, to shoulder.
- With a limp wrist, squeeze the bicep to move the weight up.
- Hold the contraction for a second, then slowly lower the weight back down.

Machine Preacher Curl

- Grab the bar attachment with a narrow grip (palms facing up) and pin your elbows into your body to brace yourself.
- Come up to where you feel a full contraction in the biceps and briefly hold at the top.
- Slowly lower and extend at the bottom whilst keeping tension on the biceps.

Close Grip Cable Curl

1. Incline Dumbbell Curls
2. 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

- Start by bracing yourself with the knee pad and positioning your hands narrower to your body to emphasise the triceps.
- As you start to come up, don’t come too high as that will engage the chest.
- When you’re at top, hold the stretch. The slowly push down and squeeze the triceps.

Note: try to remain upright to prioritise the tricep throughout the movement.

Tricep Dip Machine

1. Tricep Rope Pushdown
2. Overhead Rope Tricep 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.

Overhead Rope Tricep Extensions

Tricep 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

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