Name: Playbook - Rob Riches - Biceps & Triceps (Ep 3.5 - Strength)
Uploaded: 2021-06-07T18:32:11.209Z
Duration: 45 min
Description: Biceps & Triceps (Ep 3.5 - Strength)

Welcome to workout #15 of my Lean Muscle Growth Program. As you progress through week 3 of this program you should be aiming to increase the weights your lifting, as well as being introduced to more Training Principles to allow you to shock the muscles.

The focus here 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). 

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.

Stand upright holding an EZ barbell with an underhand shoulder-width grip (on the bar where your grip is angled slightly more inwards). Shoulders back and chest lifted up.

Keeping the upper arms at the side of your body, curl up the bar stopping when it reaches the height of your upper chest (or just before the elbow starts to pull forwards). Flex the biceps hard, and lower the bar 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.

Use wide grip on set 1, narrow on set 2, neutral on set 3. Set 4 perform a rest-pause for 15 seconds after failure, and achieve a few more reps.

The EZ curl bar allows you to work specific parts of your triceps and biceps. It also places less strain on the wrists.

EZ Bar Curl

This is often a forgotten/underrated exercise that delivers great results.

Sit with your (left) elbow up against the inside of your (left) knee, and grasp a dumbbell in your hand, keeping your back straight. You can place your other hand on top of the other knee for support.

Start with the dumbbell directly under your (left) shoulder, with the arm fully extended, and keeping the elbow pushed in against your knee, curl the dumbbell up towards your opposite shoulder while you squeeze the bicep hard before lowering it back down to full extension.

Arguably the most efficient exercise in yielding maximum bicep growth, a recent study by the American Council on Exercise found that the seated concentration curl yielded 97% bicep activity in contrast to EZ-bar curls (wide grip 75%; narrow grip, 71%), incline curls (70%), and preacher curls (69%).

Set 3 perform a rest-pause for 15 seconds after failure, and achieve a few more reps to failure.

Concentration Curl

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.

Set 3 perform a rest-pause for 15 seconds after failure, and achieve a few more reps till failure.

Seated Tricep Overhead Extension

Grip the parallel bars with a firm grip, knuckles pointing down and your wrists kept strong and straight. Support your weight over the bars so your arms are vertically below your shoulders. You can keep your knees bent with feet crossed behind you. 

Keeping your back straight and chest lifted, slowly lower yourself down by flexing at the elbow and keeping them pointing behind you (They shouldn't be flaring out).

Stop when your shoulders get to the same height as your elbows, then push yourself back up until arms are in full lockout position and flex the triceps hard.

Repeat all reps using a smooth and controlled tempo.

You can use weight belt, or dumbbell between your knees for added resistance. Set 3 Perform drop set, lowering weight by 33% after reaching failure for 10 reps.

Parallel Bar Dips with Dumbbell

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 30 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 3.5 - Strength)

It was very clear instructions and the video was very helpful

MilosLuffy

Donald Lozon

Back & Forearms (Ep 1.1 - Strength)

I felt like it had some repeating shoulder exercise, but overall good

Liked the Ab workout in the end 

Especially the hanging Ab- great for chest stretch

Thomas Anthony 

Richard

Shoulders & Chest (Ep 1.3 - Strength)

I enjoyed this workout I did not have access to dumbbells for my level so I swapped out the calf dumbbell lifts for the hip abduction. Did not have access to standing calf raises machine so swapped for seated calf raises machine. Over all good directions.

Sunil Deep

Adam

Quads & Calves (Ep 1.2 - Strength)

Very challenging and clear directions. The videos were helpful.

Andrés Giordano

Traps & Hamstrings (Ep 1.4 - Strength)

Matt

Biceps & Triceps (Ep 1.5 - Strength)

Francisco

Bünyamin

Cardio (Rest Day - Week 1)

Victor

Amadou Sow

Back & Forearms (Ep 2.1 Strength)

I could not get a smith machine so I opted for walking lunges instead if you run into the same problem I recommend walking lunges or in place lunges using dumbbells or weighted straight bar

Quads & Calves (Ep 2.2 - Strength)

The video was incorrect for the chest press first exercise

It was great. The workout video for the smith machine shoulder press is the wrong one though. It’s a leg press video. Other than that I love it

Ryan Baker

Shoulders & Chest (Ep 2.3 - Strength)

I felt like it did not include enough trap exercises.

Biceps & Triceps (Ep 3.5 - Strength)

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