Name: Playbook - Zac Perna - W1/D4- Arms
Uploaded: 2022-04-27T22:05:52.813Z
Duration: 60 min
Description: W1/D4- Arms

Lily

Samuel Hayes

Ryan

Loved this workout was able to perform all exercises in my gym and felt a crazy burn

Josh

Biceps are jelly, triceps are tight what more could you ask for

James

The tricep burn on those dips 😅💪🏼

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

W1/D4- Arms

Cody

It felt good. I def need some work on my shoulders, and this was what I was hoping for.

W1/D1- Shoulders

Ragheb

W1/D2- Lower Back

Stephen Stroud

W1/D3- Chest

Edwin

W2/D1- Back (Upper Thickness)

W2/D2- Legs (Quad Focused)

My shoulders are cooked! I had to use body weight for the high  to low rear delt cable Flys. (Less than 20) lol

Great workout. I'm feeling the 🔥 in shoulders

W2/D3- Shoulders

W2/D4- Lower Back

Savage! I keep forgetting to mark workouts but training 5 days a week and I’m loving this program!

W1/D4- Arms

Community

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