Name: Playbook - Rob Riches - Back & Forearms (Ep 1.1 - Strength)
Uploaded: 2021-06-07T18:32:11.003Z
Duration: 35 min
Description: Back & Forearms (Ep 1.1 - Strength)

Michael

Joshua Leboeuf

Meshari

Evangelos

Adam

Matt

Francisco

Amadou Sow

Wow, hart but Amazing🏋️‍♀️🏋️‍♀️🏋️‍♀️

Bünyamin

For someone that’s been working out for years, this really starts you with a workout built for beginners. Nothing wrong with that but I was hoping for a little more intensity being that my workouts consist of supersets throughout the duration of the workout.

Gerrett

Almis

Darrius

Welcome to workout #1 of my Lean Muscle Growth Program. This routine will introduce you to a number of Back and Forearm exercises, with the goal of mastering the proper form and technique. 

The focus throughout this program is to perform each exercise as a straight set, aiming to increase the resistance for the next set. (If you're unable to, keep a note of all your weights and try to increase it within your next workout). 

You'll notice that there is a superset exercise (highlighted within the description with '*'. This means perform that exercise and then immediately perform a set of the next exercise, resting only after the second exercise has been performed. (Repeat this back and forth for the desired number of sets).

You'll also see there is an abdominal circuit included at the end of the program. This can either be performed at the start or end of this program, or performed separately, usually first thing in the morning before eating when your gut is empty.

Your first set is a warm up. Perform at 50% your usual resistance and focus on a slower tempo with an emphasis on squeezing and engaging the muscles at the bottom of the rep, and allowing a full stretch in the back at the top of the rep.

Start your second set using a weight that pushes you to reach the desired number of reps. For each set that follows, aim to increase the weight by a small amount.

Perform all sets using a firm overhand grip, with knuckles pointing upwards, wrists straight, and shoulders pulled back and down. Pull the bar down towards the top of your chest as you exhale, driving the elbows down, tucking them into your sides at the bottom. Pause momentarily to reduce momentum, then control back up at a slower rate until full stretch.

This exercise targets the latissimus dorsi muscle, the broadest muscle in your back, which promotes good postures and spinal stability

Seated Lat Pulldown

Grip the barbell with an overhand grip, slightly wider than shoulder width apart, and stand upright. With feet shoulder width apart and a slight bend in the knees, tilt forwards at the waist keeping your back straight until you're close to parallel to the floor (or at least 30 degrees forwards). 

With your arms hanging straight down parallel to your shins, engage the muscles in the back and row the bar up towards the top of your waist as you exhale, driving the elbows up and behind you. 

 Your back and hips should remain fixed and stable so you don't rock back and forth. Lower the bar back down at a slower rate as you inhale, and allow for a full range of motion so you feel your back muscles stretch at the bottom of the rep. 

This exercise works the pulling muscles in the back, which include the latissimus dorsi, trapezius, rhomboids, posterior deltoids and other small muscles that act on the shoulder blades and shoulder joint. The lower-back muscles and biceps are also used.

Barbell Rows - Overhand Grip

Sit in an upright position with chest up and shoulders pulled back, and grip the D-grip attachment  (palms facing each other). Pull the handle in towards your stomach as you exhale and drive your elbows back, keeping them tucked in to your sides. Pause momentarily at the end and really squeeze and engage your back muscles. 

Lower the weight back at a slower tempo, allowing for a full stretch in the arms. (Your body should remain upright, although for a greater stretch you can tilt forwards at the waist allowing the weight to pull your arms forwards all the way for a deeper stretch).

As you start to pull the weight back in again, ensure your shoulders are set down and back and your chest is lifted upwards.

This variant of the seated row will focus more on the middle region of the back, particularly the latissimus dorsi. It also works the forearm muscles and the upper arm muscles, as the biceps and triceps are dynamic stabilizers for this exercise

Seated Cable Row - D Grip

*Superset with next exercise*
Grip a barbell with an underhand grip that's shoulder-width apart and sit at the edge of a bench resting your forearms on the top of your legs with your wrists just off your knees so as to allow for a full range of motion.

Tilt forwards at the waist, keeping your back straight and shoulders pulled back. Your elbows should also be making contact on your legs.

Allow the wrists to fully open out with the barbell rolling down towards your fingers as you slightly loosen your grip. You'll feel a great stretch throughout your forearms. Close up your fingers to tighten your grip on the bar and start to flex at the wrist, pulling the bar back up until your forearm muscles are fully flexed. The key to this exercise is a full range of motion, actively engaging the muscles, and using a weight that isn't too heavy, so as to allow for higher volume and intensity.

This exercise works the forearm extensors, the brachioradialis, and the biceps muscle.

Seated Barbell Wrist Curls

Grab a pair of light dumbbells with an overhand grip and sit at the edge of a bench resting your forearms on the top of your legs and rotate your grip inwards so your knuckles point upwards with your wrists just off your knees so as to allow for a full range of motion.

Tilt forwards at the waist, keeping your back straight and shoulders pulled back. Your elbows should also be making contact on your legs.

Start by pulling your hands up towards you, flexing the wrist, and raising the dumbbells up without allowing your forearms to lift off from the top of your legs. You'll really feel this one in the top of your forearms, on the outer region of your elbows. Lower the weights back down, extending the wrist until you feel a deep stretch all throughout the forearms.

This exercise works the forearm extensors, the brachioradialis, and the biceps muscle.

Reverse Dumbbell Wrist Curls

This Abdominal circuit will focus on the upper and lower region of the abs, as well as the obliques (the side muscles), and is ideal for beginners just starting out. 

Perform a set of the first exercise, then immediately perform one of the second and third exercise without rest. You can rest for up to 60 seconds after completing all exercises (that's one round) before starting the next round.

Remember to actively engage your abdominals during each exercise, and  focus on your breathing pattern so that you really feel your abs working and contracting on each and every rep.

Lay on your back with your knees bent and feet firmly on the floor, with your shoulders and lower back pressed in to the floor. 

Place your hands either at the sides of your temple (not holding behind your head), or you can cross your arms across your chest, or keep them stretched out over your knees (harder, easier, easy). Brace your abs and exhale as you crunch upwards, raising your shoulders a few inches off the ground. Your entire back shouldn't lift off from the ground.

Keep your head in a neutral position throughout the movement (a slight gap always between your chin and chest), and perform these under control and without momentum. 

This exercise develops more of the upper region of the abdominals.

Floor Crunches

Lay on your back with your legs straight, feet together and toes pointing upwards, with your shoulders and lower back pressed in to the floor. 

Place your hands under your lower back, and brace your abs and exhale as you raise your legs up over your hips. Keep the knees slightly bent and toes pulled in towards you. Stop when your feet are over your eye-line level looking straight up, and hips lift slightly off the floor. 

Exhaling will allow you to fully contract your abs and squeeze them hard at the top of the rep. Lower the legs back under control stopping just short before they touch the floor.

Your legs shouldn't be pushing upwards. Think more like your feet are following a curved arc that's always equal distance from your hips. If the full range of motion is too challenging for you, start with your legs directly above your hips and crunch the hips slightly forwards until feet are over your eye-line level.

This exercise develops more of the lower region of the abdominals.

Lying Leg Raises

Lay on the floor on one side of your body, legs straight with your feet and hips stacked. I like to place my arm closest to the floor over the top of my abs (the left arm in this video example), to help with balance as well as touch training. Place the top arm at the side of your temple like you wold with regular crunches.

Raise both your feet and shoulders a few inches off the floor at the same time as you exhale, flexing the abs hard at the top. Then lower both back towards the floor at the same time under control. Think of a how a fish out of water would flap about, but perform in a more controlled manner.

If this is too challenging at first, perform with your feet remaining on the floor. Perform for the desired number of reps on one side, then repeat on the other side. 

This exercise develops more of the side/oblique region of the abdominals.

Lying Side Crunches

Abs Circuit - Stage 1

Back & Forearms (Ep 1.1 - Strength)

Shoulders & Chest (Ep 1.3 - Strength)

Quads & Calves (Ep 1.2 - Strength)

Traps & Hamstrings (Ep 1.4 - Strength)

Biceps & Triceps (Ep 1.5 - Strength)

Cardio (Rest Day - Week 1)

Back & Forearms (Ep 2.1 Strength)

Quads & Calves (Ep 2.2 - Strength)

Shoulders & Chest (Ep 2.3 - Strength)

Traps & Hamstrings (Ep 2.4 - Strength)

Biceps & Triceps (Ep 2.5 - Strength)

Cardio (Rest Day - Week 2)

Back & Forearms (Ep 3.1 - Strength)

Quads & Calves (Ep 3.2 - Strength)

Shoulders & Chest (Ep 3.3 - Strength)

Traps & Hamstrings (Ep 3.4 - Strength)

Biceps & Triceps (Ep 3.5 - Strength)

Cardio (Rest Day - Week 3)

Back & Forearms (Ep 4.1 - Strength)

Quads & Calves (Ep 4.2 - Strength)

Shoulders & Chest (Ep 4.3 - Strength)

Traps & Hamstrings (Ep 4.4 - Strength)

Biceps & Triceps (Ep 4.5 - Strength)

Cardio  (Rest Day - Week 4)

Back & Triceps (Ep 5.1 - Endurance)

Quads & Calves (Ep 5.2 - Endurance)

Biceps & Forearms (Ep 5.3 - Endurance)

Shoulders & Chest (Ep 5.4 - Endurance)

Hamstrings & Calves (Ep 5.5 - Endurance)

Triceps & Forearms (Ep 5.6 - Endurance)

Back & Triceps (Ep 6.1 - Endurance)

Quads & Calves (Ep 6.2 - Endurance)

Biceps & Forearms (Ep 6.3 - Endurance)

Shoulders & Chest (Ep 6.4 - Endurance)

Hamstrings & Calves (Ep 6.5 - Endurance)

Triceps & Forearms (Ep 6.6 - Endruance)

Back & Traps (Ep 7.1 - Endurance)

Quads & Calves (Ep 7.2 - Endurance)

Biceps & Forearms (Ep 7.3 - Endurance)

Shoulders & Chest (Ep 7.4 - Endurance)

Hamstrings & Calves (Ep 7.5 - Endurance)

Triceps & Forearms (Ep 7.6 - Endurance)

Back & Traps (Ep 8.1 - Endurance)

Quads & Calves (Ep 8.2 - Endurance)

Biceps & Forearms (Ep 8.3 - Endurance)

Shoulders & Chest (Ep 8.4 - Endurance)

Hamstring & Calves (Ep 8.5 - Endurance)

Triceps & Forearms (Ep 8.6 - Endurance)

Biceps, Forearms, & Triceps (Ep 9.1 - Conditioning)

Quads, Hamstring & Calves (Ep 9.2 - Conditioning)

Back, Chest, Traps, & Shoulders (Ep 9.3 - Conditioning)

Biceps, Forearms, & Triceps (Ep 9.4 - Conditioning)

Quads, Hamstrings, & Calves (Ep 9.5 - Conditioning)

Back, Chest, Traps & Shoulders (Ep 9.6 - Conditioning)

Legs & Shoulders (Ep 10.1 - Conditioning)

Biceps & Triceps (Ep 10.2 - Conditioning)

Back & Chest (Ep 10.3 - Conditioning)

Legs & Shoulders (Ep 10.4 - Conditioning)

Full Body Conditioning (Ep 10.5)

Biceps, Forearms, & Triceps (Ep 11.1 - Conditioning)

Quads, Hamstrings, & Calves (Ep 11.2 - Conditioning)

Back, Chest, Traps, & Shoulders (Ep 11.3 - Conditioning)

Biceps, Forearms, & Triceps (Ep 11.4 - Conditioning)

Quads, Hamstring, & Calves (Ep 11.5 - Conditioning)

Back, Chest, Traps & Shoulders (Ep 11.6 - Conditioning)

Legs & Shoulders (Ep 12.1 - Conditioning)

Biceps & Triceps (Ep 12.2 - Conditioning)

Back & Chest (Ep 12.3 - Conditioning)

Legs & Shoulders (Ep 12.4 - Conditioning)

Full Body Conditioning (Ep 12.5 - Conditioning)

Back & Forearms (Ep 1.1 - Strength)

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