Name: Playbook - Rob Riches - Triceps & Forearms (Ep 8.6 - Endurance)
Uploaded: 2021-06-07T18:32:11.561Z
Duration: 45 min
Description: Triceps & Forearms (Ep 8.6 - Endurance)

Welcome to workout #24 of the Endurance part of my Lean Muscle Growth Program. Throughout this 4th weeks 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 underhand grip pulldowns after each sets ( 2, 3). On set 4 - Perform a drop set, lowering weight by 33% - to failure.

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.

Rope Pulldown

Use an underhand grip approximately shoulder-width apart on a short bar, 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.

Underhand Triceps Pulldown

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.

Overhead Dumbbell Extension

*Perform superset of 10 close-grip push ups after each sets (1, 2). On set 3 - Perform a drop set, lowering weight by 33% - to failure.

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.

Parallel Bar Dips with Dumbbell

Place your hands on the floor in a diamond shape directly under 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 behind you, and close to the body as you lower down).

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.

Diamond Push Ups

*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

*Superset this exercise with the next exercise*

Stand upright holding an EZ barbell with an overhand 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.

If you're unable to increase the weight for the next set, slow the negative portion of the rep as you lower the dumbbells.

The primary muscles targeted here are the biceps (biceps brachii) and brachialis. The brachialis is not a readily visible muscle because it's hidden under the biceps. It provides a structural bridge between the upper arm bone and the forearm.

Overhand Grip EZ Bar Curl

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

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 20 minutes.

Cardio HIIT Boxing

Triceps & Forearms (Ep 8.6 - Endurance)

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)

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)

Triceps & Forearms (Ep 8.6 - Endurance)

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