Name: Playbook - Rob Riches - Biceps & Triceps (Ep 1.5 - Strength)
Uploaded: 2021-06-07T18:32:11.061Z
Duration: 45 min
Description: Biceps & Triceps (Ep 1.5 - Strength)

Adam

Matt

Jamil

Amadou Sow

Bünyamin

Girish

Dylan Ching

Almis

Welcome to workout #5  of my Lean Muscle Growth Program. This routine will introduce you to a number of Biceps & Triceps 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 also see there is cardio included at the end of the program. This can either be performed at the end of this program, or performed separately, usually first thing in the morning before eating so the body will burn fat as fuel.

Sit upright with your lower back pushed up against the back-pad and the soles of your feet firmly on the ground. With a dumbbell in each hand at arms length at the side of your body, rotate your grip so that both palms are facing forwards. Keep your grip in this position throughout the full exercise.

Keeping the upper arms at the side of your body, curl up both dumbbells at the same time, stopping when they reach the height of your upper chest (or just before the elbow starts to pull forwards). Flex the biceps hard, and lower the arms back to the start position, lengthening the arms but not straightening them out completely (as this relieves tension from the biceps).

Keep the movement smooth without any jerking. If you're unable to increase the weight for the next set, slow the negative portion of the rep as you lower the dumbbells.

Curls work the biceps muscles at the front of the upper arm, and also the muscles of the lower arm—the brachialis and brachioradialis.

Seated Dumbbell Curl

The arm curl machine (aka Preacher Curl) isolates the biceps, and positions them in front of the body (as opposed to at the sides), which  works the short head of the bicep more.

Position your triceps (back of the arms) flush agains the arm pad (your arm pits should be at the very top of the bench), and rotate your elbows slightly inwards so you have a straight line from your wrists, through your elbows and to your shoulders. This will allow you to place the most stress on (and involve) the biceps the most.

Using an underhand grip, curl the handle up towards your shoulders, keeping the backs of the arm firmly pressed into the padding. Pause momentarily at the top and flex the biceps hard, before lowering back at a slower pace. Don't fully lengthen the arms at the bottom completely as this was relieve tension from the biceps.

If you feel you are using too much momentum, reduce the weight, as this exercise should be kept strict.

Arm Curl Machine

Use an overhand grip approximately shoulder-width apart on a short bar (a rope attachment also works), and step back with your upper arms held at the side of your body.

Start with the bar pressed down and your elbows at full lock out. Squeeze the triceps hard, then control the bar to raise up towards your chest, stopping just before the elbows pull away from the body.  (You may need to take a step back to ensure there is still tension in the cable).

When you press the bar down, you shouldn't be hunched over the bar. Shoulders should be back, chest up, and your uppers arms shouldn't be pulling forwards as you raise the bar back up during the negatives.

Keep your elbows from flaring out, and limit any momentum from being built up during your reps.

The scientific term for the muscle is tricep brachii (Latin for “three-headed muscles of the arm”). The lateral, medial and long head of the triceps all operate together whenever you extend your arm.

Straight Bar Tricep Push Down

Sit at the end of a bench, keeping your feet on the floor and shoulders pulled back, with chest lifted up throughout the entire exercise. Hold the underside of a dumbbell with both hands slightly cupped (think of a diamond shape) on the underside of the top plate. When extended directly up over your head, with arms straight at the side of your head, the dumbbell should be vertical.

Flex at the elbow to lower the dumbbell behind your head (ensuring your upper arms don't move), lowering the dumbbell down until it's the same height as your elbows.  Push the dumbbell back up over your head as you engage and flex the triceps. Once at the top, and the arms are at full lock out, squeeze the triceps as hard as you can before repeating the repetition.

All reps should be performed under control and without momentum.

The Overhead Triceps Extension focuses primarily on the Triceps Brachii muscle.

Seated Tricep Overhead Extension

Place your hands on the floor a little wider than shoulder width and either side of your chest. With your body kept straight (imagine a straight line from your heels through your legs, hips, back and shoulders),  flex the elbow to lower yourself to the floor (keeping the elbows pointing back back behind you, and not flared out to the side).

Stop just before your chest touches the floor, the explosively push back up, stopping short of locking the arms out. (Imaging you're pushing through the floor as opposed to lifting your body back up to the sky).

If these are too challenging for you at first, perform them with your knees on the floor but still keep your hips raised up.

All reps should be performed smoothly and under control. No fast or jerky movements.

By narrowing the stance of your hands (bringing them closer together, still under your chest), and the elbows at the side of your body, you'll feel a greater involvement in the triceps, although this becomes more challenging.

Push Ups

Cardio

You can choose to perform this either at the end of your workout, or at a separate time, such as first thing in the morning before eating so your body burns more fat as fuel.

Choose a piece of cardio, such as an upright stationary bike, and perform at a level that is around 70-80% exertion (one that will push you but still allow you to maintain a conversation), for a total of 20 minutes.

If you have a heart rate monitor, keep notes on your activity and training zone to see how it changes over the coming weeks and months. It can be a great indicator to see how your fitness levels are improving.

Steady State Cardio (LISS)

Biceps & Triceps (Ep 1.5 - Strength)

Back & Forearms (Ep 1.1 - Strength)

Shoulders & Chest (Ep 1.3 - Strength)

Quads & Calves (Ep 1.2 - Strength)

Traps & Hamstrings (Ep 1.4 - 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)

Biceps & Triceps (Ep 1.5 - Strength)

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