Name: Playbook - Zac Perna - W5/D3- Arms
Uploaded: 2022-04-27T22:05:52.909Z
Duration: 75 min
Description: W5/D3- Arms

1. Single Arm Preacher Curls (3 Sets)
- 12 Reps
- 10 Reps
- 10 Reps

2. Biceps Superset (3 Rounds)
- Dual High Cable Curls
- Incline Dumbbell Curls (until failure, 10-6 reps)

3. Hammer Curls (3 Sets)
- 12 Reps
- 10 Reps
- 10 Reps

4. Straight Bar Pushdown (3 Sets)
- 12 Reps
- 10 Reps
- Failure

5. JM Press (3 Sets)
- 12 Reps
- 10 Reps
- 10 Reps

6. Triceps Superset (2 Rounds)
- Dips
- Triceps Rope Pushdown

- 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.

Single arm preacher curls

1. Dual High Cable Curls
2. Incline Dumbbell Curls (until failure, 10-6 reps)

- Either use no cable attachment or handle attachments.
- Keep elbows high and curl for best contraction.
- Slowly come back down and keep tension constant on the biceps.

Dual High Cable 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

Biceps Superset

- 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.
- Extend your arms engaging your triceps.
- 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)

- 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)

- Start with your arms at about 90 degrees.
- Spread rope apart at the bottom for a deeper contraction at the triceps.
- Stay upright and don't allow for your shoulders to overpower.

Tricep rope pushdown

Tricep Superset

W5/D3- Arms

Lily

Cody

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

Samuel Hayes

W1/D1- Shoulders

Ragheb

W1/D2- Lower Back

Stephen Stroud

W1/D3- Chest

Ryan

W1/D4- Arms

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!

W3/D1- Chest

landon

W3/D2- Arms

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/D4- Upper Back

I could barely walk up the stair after this killa🤩

W5/D3- Arms

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