Name: Playbook - Zac Perna - Arms
Uploaded: 2021-12-29T05:05:43.908Z
Duration: 60 min
Description: Arms

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

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

3. Dumbbell Hammer Curls (2 Sets)
- Failure
- Failure

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

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

6. Tricep Rope Pushdown (2 Sets)
- 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

- 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

- 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 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

- 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

Arms

Riley

Dan Morgan

Chris Hannah

Arms (Triceps Focussed)

Gary

Gym busy .. but managed to do my best 👍

Struggled to do dips … so swapped exercise 😅

Tyler

Björn Boði

Dylan Ching

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

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