Name: Playbook - Jesse Marvin - Biceps forearms
Uploaded: 2023-10-04T16:38:17.488Z
Duration: 75 min
Description: Biceps forearms

If there are spelling mistakes it’s because I can no longer grip or move my arms. I’ve never done a session quite like this before. Totally new stimulus and really enjoyed it

Xavier

Ruben Rodriguez

Jonathan

David

Davis 

Awesome lift. Pauses really set the tone with mind muscle connection. Popeye forearms incoming 💪

Joey Cahill

Everything should be done with pyramid style sets so increasing weight each set if possible. Besides the emom which you may need to do a few warmup set to get to your working weight which you will stay at or potential drop if you start to fail.

Machine bicep hold (contraction)

Machine bicep hold (stretch)

Use barbell with a single arm curl slow for 3 count then accelerate. Requires lots of wrist and hand control and just kills the biceps. Rest between each arm

Single arm barbell curl (Cali stop)

Can do seated or standing with bsck support. EMOM. Set a timer and do 1 rep at the start of every minute with a 10-15 second negative. The remainder of the minute is your rest

Db hammer strict curl (long negative)

Pick Fav cable attachment for curls 
First 5 - 5 sec positive
2nd 5 - 5 sec negative 
Last 5 - get through

Cable bicep curl (555)

10 overhand curls sitting upright 
10 overhand laying back

Overhand curl upright/lying compound set

Curl between 45-90° then perform wrist curls

Bicep hold wrist curl

Support wrists against butt and curl up as high as possible and hold

Behind back forearm curl hold

Support wrists on thighs and wrist curl your heart out

Low row wrist curl

Hold off center the further you go the harder it is and pull the link side up as high as possible and back to ground

Ez bar wrist kickback

Biceps forearms

Quad activation on the extensions set up for awesome workout. Leg press finisher has me questioning life.

Quads

Great activation to start. Love the fly variations. The cali stop has been allowing for great mind muscle connection 💪

Nice workout!! Looking forward to new workout💪🏼💪🏼💪🏼💪🏼

Scott Fong

Loving every bit of it. 🔥 🔥🔥🔥🔥 pumped af 🙌🏽

Matthew

Chest

Mind muscle on these is awesome. Cali stop is my new favorite movement. 21 on dead's was great variation. Breakdown is epic.

The professor will have you pumpin with the lifts. Another great back sesh. 🙌🏽🙌🏽🤌🏽🤌🏽

Back

Unreal. Load on the triceps from the pauses/negatives/slow positives. Breakdown is right. Amazing lift.

Triceps

Great shoulder pump. Felt a great mind-muscle connection.

Holds set up for a great pump. Love the heavy movement with the EMOM. The 3 minute finisher felt like an hour my shoulders were smoked 💪

Biceps forearms

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