Name: Playbook - Zac Perna - W3/D2- Arms
Uploaded: 2022-04-27T22:05:52.845Z
Duration: 60 min
Description: W3/D2- Arms

Lily

Samuel Hayes

landon

James

Had a few days off due to a work trip but really loved being back and was nice to keep my diet pretty solid away as well super motivated

Edwin

Jarryd

1. Cable Curls (Straight Bar)
- 12 Reps
- 10 Reps
- 10 Reps

2. Cable Hammer Curls (Rope)
- 12 Reps
- 10 Reps
- 10 Reps

3. Arms Superset (3 Rounds)
- EZ Bar Curls
- Straight Bar Pushdown

4. Dips (Triceps Focussed)
- 10 Reps
- 8 Reps
- 6 Reps

5. Triceps Superset (2 Rounds)
- Tricep Rope Pushdown
- Cable Rope Overhead Extension

- 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: have a slight limp wrist and don't grip the bar too hard in order to increase tension on the bicep and limit forearm activation.

Cable curls (straight bar)

- Holding the rope with both hands.
- Curl rope up towards your shoulders and stop when tension is at its peak in the biceps.
- Slowly lower to starting position ensuring tension remains on.

Cable hammer curls (rope)

- Hold the bar with underhand grip.
- Engage your biceps as you curl the bar towards your shoulders.
- Lower slowly and controlled.

Note: Have a slightly limp wrist and relax your grip to maximise tension on the biceps

EZ bar curls

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

Note: Keep your elbows in tight to the body to maximise the tension on the triceps.

Straight bar pushdown

Arms Superset

- Slowly begin to lower yourself keeping tension on the triceps.
- Hold briefly at the bottom where the most tension is on the triceps. 

Note: Keep yourself in an upright position to alleviate chest/shoulder influence.

Dips (Triceps)

1. Tricep Rope Pushdown
2. Cable Rope Overhead 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.

Cable rope overhead extension

Triceps Superset

W3/D2- 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

Ryan

W1/D4- Arms

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!

W3/D1- Chest

Totally cooked off the bone, the pump is real chad.

Christopher

W3/D3- Upper Back

W3/D4- Legs (Hamstrings & Glutes Focused)

Thomas

W3/D5- Shoulders

W4/D1- Lower Back

W4/D2- Chest

W4/D3- Arms

Dobby is greatful for master giving him gains.

W4/D4- Upper Back

W4/D5- Legs (Quad Focused)

W5/D1- Lower Back

W5/D2- Chest

W5/D3- Arms

W5/D4- Upper Back

I could barely walk up the stair after this killa🤩

W3/D2- Arms

Community

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