Name: Playbook - Zac Perna - W7/D1- Arms
Uploaded: 2022-04-27T22:05:52.943Z
Duration: 60 min
Description: W7/D1- 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

W7/D1- 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!

W7/D1- Arms

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