Name: Playbook - Joseph Jennings - Triceps, Biceps, Light Forearms
Uploaded: 2022-01-16T20:53:56.805Z
Duration: 50 min
Description: Triceps, Biceps, Light Forearms

Variation of my favorite day of the week (arm day) using grips that are going to passively work out the forearms.

Basic high volume bicep super set to warm up and get the blood flowing to our biceps and forearms.

The hammer grip is going to be the passive activation tool for our forearm work in this workout.

Sets are going to be 
20 (10/10)
18 (9/9)
16
16

Superset - Bicep to Hammer Curl (machine)

Awesome Tricep activation with our rope gripped with one hand. 

Going to give us some nice grip strength as well as forearm activation.

- Start at 90 degrees and pull the rope down and across your body
- Controlled release
- Repeat for full set
- Switch arms

Sets are
20 (10/10)
16 (8/8)
16 (8/8)
16 (8/8)

Tricep Crossbody (rope grip)

- Sit with your back against an incline bench
- Head back, curl using a hammer grip
- Lower the weight controlled for a nice stretch at the bottom

Incline bench version gives us even more stretch at the bottom as it allows the weight to go past the normal vertical position.

Again we’re also activating our forearms passively with the grip.

Incline Hammer Curl

- Stay upright and don't allow for your shoulders to overpower
- Spread rope apart at the bottom for a deeper contraction

Tricep Rope Pushdown

Grab an EZ bar preferably and hit your reverse curls. 
Stand closer to the cable machine so your motion is vertical VS diagonal.

Reverse cable curl

- Bend over to 90 degrees and perform a tricep extension
- Allow for a good stretch and contraction
-Use double rope for more grip and forearm activation 
-Alternate arms
(Smaller hands can use single rope or grab cable connection / ball)

16 reps = 8 per side etc

Bent over rope extension

- Hold the double rope with palms facing the center of your body
- Keeping elbows close to your body
- Grip will allow you to increase grip strength and forearm engagement 
- Pause at the top then lower under control  
- Switch arms and repeat
(Smaller hands can use single role or grab the cable ball)
Rep count of 16 = 8 on each side etc

Triceps, Biceps, Light Forearms

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