Name: Playbook - Zac Perna - W1/D4 Arms
Uploaded: 2022-01-09T23:55:02.823Z
Duration: 45 min
Description: W1/D4 Arms

Abner Cassia

Thank you for making these workouts a little harder!

Tyler

Kaley

Alex

MarioGal

Kaleb

This was insane, midway through I realised that in the last 3 exercises alone I still had 120reps of curls per hand left! LOVE IT! I couldn’t finish the inclined curls but I’ll try to beat it next week. Also there were no rest time set for this workout but I just did the sets when I felt I was recharged around a min rest.

liam

Dude, unreal workout. Best I’ve had ever I reckon and it’s my first of this program. Cheers 👌🏽

Lachlan

Well I scored a 96% on my U.S Air Force Fitness test! App has definitely helped me 100%

Brandon

Baden

Sick pump💪🏿 my favorite workout so far 😀

Tamara

Loving all of the workouts so far man. 

I really appreciate your work ❤️

Nick

Kiran

Asis

Holy shiaaaaat
That freakin' pump again👏
Zac Perna, the best out there 🙌

Dario

John

Patrick

Woooow, that workout killed my arms, what a puuuuump🤪💪💪💪

Awesome! I was able to do this at home. This workout + a scoop of pride gave me the best pump I’ve had since lockdown.

Great workout - some alternate options if you don’t have cable machines would be handy. Cheers!

Dylan Ching

Thomas

Great. Lockdown means a few substitutions but a great pump with Pride in the veins!

Cameron

Jake

Jason

Beau

Pain. I was pretty burnt out by the time I had to do alt dumbbell curls. I don’t even want to talk about the drop set at the end. lol. Thank for the workout.

Walter

Amazing pump bro idk how to drive now 😂😂

Ramses

Jorge

Yeah it was bloody awesome mate, I think you should somehow add a way to keep track of the weights for every exercise, for people to track their progress. All in all great app well done and keep up the work Zac Perna team.

Martin

Chase

I loved the exercise selection! Massive pump

Efe Topcu

- Rope 21's 4 x 21
- Skull Crushers 4 x 12
- Smith machine close grip bench press 3 x 10

Superset
- Standing cable pushdown 4 x 15
- Cable curls 4 x 15,12,10,10

- Alternating dumbbell curls 4 x 10
- Single arm dumbbell preacher curls 3 x 10
- Incline seated curls drop set 1 x 50

- Perform top half curls for 7 reps
- Perform bottom half curls for 7 reps 
- Perform full curls for 7 reps
- Total reps equals 21

Cable hammer curl 21’s (rope)

- Hinge at the elbows lowering the bar to the forehead or over and behind your head
- Extend your arms back up activating your triceps

Skull crushers

- Keep your hands close and elbows close to your body
- As you extend your arms engage your chest

Smith machine close grip bench press

- Start with your arms at about 90 degrees
- Extend your arms engaging your triceps
- Return to starting position

Straight bar pushdown

- Hold the bar underhand grip with both hands
- Curl bar up towards your shoulders
- Lower to starting position

Cable curls (straight bar)

Superset

- Holding the dumbbells at your sides
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side

Alternating dumbbell curls

- Start with dumbbell in one hand and arm extended over incline bench 
- Curl dumbbell up towards shoulder
- Lower until arm almost fully extended
- Work both sides

Dumbbell preacher curl

- Drop weight every 10 reps for a total of 50 reps
- From an incline position 
- Curl dumbbells up towards your shoulders 
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Incline dumbbell curls drop set

W1/D4 Arms

The first workout I’ve done on this app that actually had an accurate measurement of time it takes. Top notch on the exercises too!

Cory

There are several exercises without test timers

Sherri Dutton

W1/D1 Chest + abs

Xavier byers

landon

W1/D2 Back

Adrian

Ima need help crawling to the car bro…..
Great workout. Thank You sir…

W1/D3 Legs

Scott

Stewart Clementz

Rakan

W1/D5 Shoulders

Andrii

W2/D1 Chest + abs

Jose

Is there something I can do to substitute deadlifts? I don’t know if my back is just really weak but I feel like I’m going to snap. 

I’m only a fairly skinny guy who cannot put on weight regardless how much I work out and eat though.

Ashley

Trained with a tiktoker - were gonna get burgers now @chebbosburgers

Carlos

W2/D2 Back

Sylvester

The worthkout was gud - Jamie Oliver (my training partner)

Max Wilde

W2/D3 Legs

Eric

Briam

W2/D4 Arms

Bernie Sanders would be proud of such Bern (burn).

W2/D5 Shoulders

I’m not sure if I’m doing something wrong but I feel no burn in my chest in the butterfly dumbbell workouts

W3/D1 Chest + abs

I’m not sure if I did the last exercise wrong. My forearms felt it the most for some reason.

W3/D2 Back

W3/D3 Legs

Donny

Great program, just wondering if I’m behind on my weekly schedule is it worthwhile doing two sessions in 1 day targeting different areas to catch up or not?

Dylan Wheeler

Is it possible for you to add somewhere that you can record write how much weight you use?

Simon

W4/D2 Back

Enrique

Always my favourite workout of the week, the pump is next level

W3/D4 Arms

Every workout gives that great burn I applaud you! One thing I couldn’t feel much of a burn on the shoulder shrugs. Is there anything I could be doing wrong?

W3/D5 Shoulders

Mohammad

W4/D1 Chest + abs

Honestly didn’t think I’d be making this much progress, I fractured my pelvis 3 years ago and haven’t been into a gym since that happened.
Until I signed up for this, so thank you for giving me the motivation to get back into it.

took a one week break, and almost had a hamstring injury during the 4th workout :s

Abdullah Kuhaily

W4/D3 Legs

Great I felt a great burn in biceps and triceps!

W4/D4 Arms

Ryan

Again I can’t really feel a good burn with the last workout. I’ve been going slow and holding the contraction I’m not sure if it’s my form or not

W4/D5 Shoulders

Thought it was going to be too little volume but it was actually really good and challenging! Looking forward to trying the rest of the new sessions

Awesome workout. I couldn’t feel much of a burn in the chest during the bench press but I didn’t have my elbows flared out either I’m curious as to why I couldn’t feel a burn.

W5/D1- Chest

W5/D2- Back

W5/D3- Legs

Am I supposed to do the whole workout twice?

kassi

I’d like to know a little more about posture for the barbell workout for the triceps I found myself a little confused on the right posture to get a proper burn in the right area

W5/D4- Arms

A bit shorter than usual but got a good pump

Again I have an issue feeling the burn with shoulder press not sure if I have my arms too forward or maybe drop down (which I don’t think is the case since the weight I’m doing is low enough but not low enough to wear I don’t feel a burn) I just feel the burn in the wrong place if that makes sense more like my shoulder joints

W5/D5- Shoulders

Still not sure what I’m doing incorrectly on the last excercise with the machine but I find it difficult to feel a burn on my chest with it and I end up feeling more on my arms than anything.

W6/D1- Chest

W6/D2- Back

W6/D3- Legs

Love it!!! Always love arm days with you👏

Kenneth

W6/D4- Arms

Great workout felt the burn for every one

W6/D5- Shoulders

Ok this was fine, kinda makes me nervous for next.

Pride 59 W1/D1- Chest

More details in the workouts and doing a separate tab for the 59 challenge so it doesn’t get confusing with the other workouts. Thanks

Fernando

Back for dayz!
That was a good workout
Bring on the 8 weeks
#staymassive

Chris

Wasn’t able to get into the gym today, used home gym so had to substitute some exercises but was still a good lift for 2nd day of the challenge💪🏽💪🏽

Jhardyn

Pride 59 W1/D2- Back

Billy

Great leg workout to follow and informative videos on proper form.

Giorgio Regaliza

Pride 59 W1/D3- Legs

Triceps for dayz!!
Killed my triceps 
Couldn’t quite get as much on the biceps due to injuring my elbow

Best arm workout iv had in a long time, gunna be feeling that one for a while.

Pride 59 W1/D4- Arms

Arms and shoulders in one day!
Going to be feeling this for a couple days!

Pride 59 W1/D5- Shoulders

Chest followed by my first ever spin class… now I’m f***ed

Pride 59 W2/D1- Chest

Cade

Pride 59 W2/D2- Back

Great session. I’m on a double refeed day this weekend so I had loads in the tank

W1/D4 Arms

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