Hey guys, this is Jeff Cavaliere from athleanx.com and I wanna bring to you here today a new
workout to address the lower part of our arms.
Last time we got the upper half (triceps, biceps), now we're gonna talk about forearms
with our Full Force Forearm workout.
Now here's what we're gonna do...
I'm gonna take you through it real quick, but really the magic in this workout is how
much you do, how little rest you take between these exercises.
The forearms are built for more endurance, we use them all day long for the writing or
for carrying things.
They're made to kind of fire and continue to fire, we need to tap into that ability
to make these things respond and grow.
So we'll do something called a Tubing 50/50's, I'll show you what that is...50 reps each.
And from there into a Plate Squeeze Farmer's Walk, something really easy to do, but big,
big rewards.
Gravity Wrist Curls, again I'll show you here, and then Olympic Bar Rolls....really simple,
everybody who has access to an olympic bar can do these.
We're gonna start right over here right now.
One piece of tubing.
Now how do you get in form with a piece of tubing like this?
It's real simple.
Spread your feet apart here and now I'm gonna switch...take the one that's in my left hand,
grab it with my right hand and viceversa and now I'm locked in place.
If I need to put more resistance, I spread my feet apart.
And now I'm gonna extend them back, so my wrists are going backwards.
Just like this...
Now I wanna go through the full range of motion here.
I would go about 50 reps here, ok?
You can see already that it's starting to work.
I'm already starting to really burn out, too.
If I couldn't make it through to my 50, I could clip my feet this way and keep going.
Now, once I reach my 50, I'm gonna spread my feet even further apart...hands in here
and now I'm gonna curl in.
Now we're working the other side of the forearms.
[pause] Ok, we're gonna work out 50 on that right
in a row, no rest.
You already had the burn, you already had the bump in the forearm, but now it's time
to keep going.
Now I have two 10s here, I could grab another pair of 10s here...
The inside of the plates should face each other, so that the slippery part of the plate
is on the outside.
Grip them with one thump here and four fingers on the outside, squeeze them and walk.
Walking is important in this exercise, because just the momentum of having to stabilize these
things while our body is moving really starts to make our forearm extra hard.
If I had to just sit there, it wouldn't be so bad.
We walk for a minute...so I have two plates in my right hand, two plates in my left hand
and now I already start to feel these things kind of drop...I need to squeeze extra hard
right here.
I'm gonna let them go over here one minute.
...right into what I call these gravity wrist curls.
I hung a piece of tubing which is really thick over the bar, hanging down with some kind
of a loop.
I could've used the same exact band that I used in the first exercise.
We'll loop it around, drop down and for certain guys that say they can't feel this side of
the forearm work, do this exercise and I promise you, you'll feel this side of the forearm
all out like a baseball in there.
You're gonna sit down low...wrist is in neutral position here... and I'm just gonna pull down.
You can see right in here is where it really start to wall up unlike any other kind of
curl.
[pause] Try to get about 20 of these.
You don't wanna cheat and start pulling down with the whole arm.
Keep it blocked in.
Ok, 20 and 20 both ways.
We go right up into the Olympic Bar Roll.
Grab the olympic bar, hang it in front of you and we're just gonna turn it.
Nice, full rotations here...25.
[pause] I use a variation of this exercise with a
lot of the guys, because baseball players need extra forearms to control the bat.
So we're going 25 that way and then we're going 25 this way.
And 25 there, then we come underneath and we're gonna walk it up this way.
So we're kind of curling, if you see here, under, under.
At this point my forearms are fried.
[pause] So no rest the whole way through...all those
exercises and really, all you're using is some common piece of equipment.
A piece of tubing...the same piece of tubing can be used for the same exercise and the
third exercise...just a couple of those olympic plates, 10 pound plates is all you're gonna
need there.
Pinch them and walk.
Last one: an olympic bar.
So hopefully, we're sort of filling some of the gaps here.
You guys have seen some of the chest workouts using the shoulders, the back, the legs.
Now we're just trying to fill the blanks with some of the things you guys have been asking
for, the forearm workout.
Guys, if you want the entire system all put together for you...not in pieces, but all
together over 90 days to get you in the best shape of your life, head over to athleanx.com
right now and try it out for yourself.
I guarantee you put this system to work for you, it's gonna get you in the best shape
you've ever been in and it's gonna take you there in the least amount of time, with no
wasted effort.
Thanks again, guys.
We will come back for part 2 on nutrition.
We'll start dealing with our snacks, lunch, dinners...we'll get into all that too.
Thanks for watching guys, I'll see you here next week!