Name: Playbook - Rob Riches - Biceps & Forearms (Ep 5.3 - Endurance)
Uploaded: 2021-06-07T21:54:34.687Z
Duration: 45 min
Description: Biceps & Forearms (Ep 5.3 - Endurance)

Welcome to workout #3 of the Endurance part of my Lean Muscle Growth Program. Throughout this 4-week section, you'll be performing a lot more supersets and drop sets, often with a higher rep range to help improve muscular endurance and efficiency.

Keep rest times short, and select a weight that will challenge you towards the total reps shown per set, aiming to increase the weight (or add a few reps) for following sets.

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. 

You'll also see there is Cardio, which can be performed at a separate time,  ideally first thing in the morning before eating, so fat is used as the primary fuel source.

Perform superset of 10 body-weighted or assisted, close-grip pull ups, after each sets ( 2, 3). On set 4 - Perform a drop set, lowering weight by 33% - to failure.

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 inwards (like you're holding a hammer). 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.

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.

Seated Dumbbell Hammer Curl

Use a D-Grip attachment (if you don't have one, a rope or towel will work), and hook it over a pull up bar. Holding on to the handles with both hands, pull yourself up to the bar, alternating from the left to the right side.

Allow a full stretch in the arms and back at the bottom of the rep (feet should not be touching the floor, so keep these crossed behind you with knees bent). As you start to pull yourself back up, make sure you retract your shoulders and focus on driving the elbows down as you pinch your back together.

At the top of the rep, pause momentarily as you really emphasize the contraction in the back and squeeze it deeply before slowly lowering yourself back down.

Keep your chest lifted up (almost touching it to the handle at the top), and keep your elbows tucked in at your side.

You may also want to add extra weight through use of a dip belt, or dumbbell held between your knees.

D-Grip Pull Ups

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. On set 4 - Perform a drop set, lowering weight by 33% - to failure.

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

*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

Stand upright with a short pole/bar in your (left) hand. This could be a lat pulldown bar, or an aerobics bar. (Don't use an Olympic bar as this is too heavy).

Keeping your arm at the side of your body, use your wrist to raise the bar up in front of you, going as high as you're able to raise it, then lower it back under control. Depending on the length and weight of the bar, you may want to move your grip further up or down the bar to change the weight being lifted.

This exercise will work your forearm muscles without involving your biceps as much. Perform all reps on one side before switching over to the other arm.

Straight Arm Bar Raise

*Superset with next exercise*
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

Stand upright with a short pole/bar in your (left) hand. This could be a lat pulldown bar, or an aerobics bar. (Don't use an Olympic bar as this is too heavy).

Keeping your upper arm at the side of your body, raise your lower arm so the elbow forms a 90 degree angle.

With the bar held horizontal to the floor (grip facing downwards), rotate your wrist outwards (thumb facing upwards), as far as you can without moving your lower arm. You should be able to rotate the bar close to 180 degrees. The return the bar back to the starting position.

Depending on the length and weight of the bar, you may want to move your grip further up or down the bar to change the weight being lifted.

This exercise will work your forearm muscles without involving your biceps as much. Perform all reps on one side before switching over to the other arm.

Straight Bar Wrist Rotations

Ideally, cardio should be performed first thing in the morning before eating so your body burns more fat as fuel.

Choose an activity (or cardio machine) that will allow you to perform it at full effort for 30 seconds, followed by 30 seconds at a much slower pace (recovery)

HIIT (High Intensity Interval Training), ramps up your metabolic rate (the rate at which your body burns calories for fuel), and keeps it elevated long after you've finished the activity (low intensity cardio does not do this). 

Gradually build up your intensity level after the first 2-4 intervals (4 minutes) so that you know how much effort your able to sustain for 30 seconds. Don't stop during the recovery phase. Even if this means lightly jogging on the spot for 30 seconds before repeating the all-out effort cardio movement.

Aim to perform this all-out effort/recovery cycle for a total of 12 minutes.

Cardio HIIT Rope

Biceps & Forearms (Ep 5.3 - Endurance)

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 & Forearms (Ep 5.3 - Endurance)

More workouts from Rob Riches