Name: Playbook - Rob Riches - Biceps & Triceps (Ep 4.5 - Strength)
Uploaded: 2021-06-08T00:17:04.436Z
Duration: 45 min
Description: Biceps & Triceps (Ep 4.5 - Strength)

It was just amazing i feel my body is on beast mode

Sunil Deep

Welcome to workout #20 of my Lean Muscle Growth Program. As you progress through week 4 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.

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.

Set 4 perform a rest-pause for 15 seconds after failure, and achieve a few more reps.

Seated Dumbbell Curl

Set a bench to a 45-60 degree incline and stand behind it with your left arm stretched out down it with a dumbbell in your hand (ensure your tricep is flush against the pad, with your wrist and elbow pointing upwards).

Curl the dumbbell up towards your left shoulder, flexing the bicep hard at the top (If your elbow lifts off the bench, stop just short before it does). Lower the dumbbell back down under control, stopping just before your hand touches the bench again. Your wrist should be firm and straight throughout the exercise. 

This exercise provides a great isolation for the bicep, and targets more of the short head of the bicep given it's positioning. Keep all reps smooth and controlled. 

Perform all reps on one side before switching to the other arm. 

If you start to fail towards the end, you can use your other hand to under your forearm to gently help raise it up. on Set 3 perform, a rest-pause for 15 seconds after failure, and achieve a few more reps.

Incline Bench Single Arm Preacher Curl

Position a cable pulley to the highest setting with a rope attachment. Grip either side of the rope with an overhand grip (as though you're about to perform a tricep press down), and turn around so your back facing the cable machine and your arms are overhead. 

Lean slightly forwards (you can stagger your stance for better stability), and keep your upper arms locked parallel to the floor. Pull the rope forwards until your arms are in full lockout position and squeeze the triceps hard. 

Slowly lower the rope back up by flexing at the elbow, but keeping your upper arms fixed. Stop when you feel a stretch in your triceps and repeat the movement).

Try extending the rope (separating the handles) as you reach the end of the rep, which will place further tension on the triceps.

The three heads of the triceps muscles all come together to help extend the elbow, making this a really effective all-in-one triceps exercise.

Perform a drop-set on your final set after reaching failure.

Overhead Rope Extension

Lay on a bench with a dumbbell in each hand and both arms extended up as though you're about to perform a chest press. Rotate your grip inwards so both palms face each other and move your arms about 30 degrees back so your upper arms are either side of your head.

Keeping them fixed in this position, flex at the elbow and lower the dumbbells down to either side of your head. Pause momentarily at the bottom of the rep (to eliminate momentum), and squeeze the triceps to raise the dumbbells back up to the top until full lockout at the arms (keeping your upper arms fixed at the side of your head). Flex the triceps hard at the top then lower back down under control.

The skull crusher is a push exercise that works the triceps brachii in isolation. It works this muscle from the elbow up to the latissimus dorsi of the back. Try variating the grip/dumbbell angle to focus on the different heads of the muscle.

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

Lying Dumbbell Triceps 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.

Weighted Parallel Bar Dips

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 40 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 4.5 - 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.

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.

Traps & Hamstrings (Ep 2.4 - Strength)

Biceps & Triceps (Ep 2.5 - Strength)

Cardio (Rest Day - Week 2)

Can you suggest alternatives for the exercises ?

Girish

Back & Forearms (Ep 3.1 - Strength)

Quads & Calves (Ep 3.2 - Strength)

Artur

Shoulders & Chest (Ep 3.3 - Strength)

Traps & Hamstrings (Ep 3.4 - Strength)

Biceps & Triceps (Ep 3.5 - Strength)

Cardio (Rest Day - Week 3)

It was great …..Four weeks into the program and I see the results already .

Back & Forearms (Ep 4.1 - Strength)

Quads & Calves (Ep 4.2 - Strength)

Shoulders & Chest (Ep 4.3 - Strength)

Amr Elganiny

Traps & Hamstrings (Ep 4.4 - Strength)

Cardio  (Rest Day - Week 4)

Its back and shoulders i think u did mistake on caption

Back & Triceps (Ep 5.1 - Endurance)

This real blast the muscles fantastic rob

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)

The back workout portion was good but this is titled back and tris. Where's the tricep exercises?

Biceps & Triceps (Ep 4.5 - Strength)

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