Workout of The Week 4.19.16-Foremost Forearms


A good lifter will implement all of your typical body parts- chest, back, quads, biceps, etc.- but a great lifter will implement EVERY muscle group. There are some muscle groups that are overlooked, at least in regards to direct work. The forearms are a prime example. This is why I have made conscious effort to hit them much like any other muscle. This doesn’t mean 1-2 sets at the end of an arm workout.This means several sets of several workouts, emphasizing  each muscle and each angle. I’ve actually fixed wrist pain with clients and myself, by implementing direct work. In addition to strength/functionality, I have received more compliments on my forearm muscle than any other group (100% serious).

The forearm is made of 2 primary muscle groups, the extensors and flexors. These groups are fundamentally opposing groups, and therefore, should be treated as so. In this weeks workout, we will attack each and every point.



Typically when working forearms, I would suggest following a larger upper body muscle group, so a warm-up is not really needed. However, I would suggest the lifter to perform a lighter set of each movement before getting to it.

Working Sets

Standing DB Wrist Curls: 3 sets x 20 reps; 60s rest

Set-up: You will need a pair of dumbbells that you would normally bicep curl with moderate ease.


Part-A: Stand and hold the dumbbells at your side,  and slowly unroll your grip until the handle rolls to the middle joint of your finger. Then, in a somewhat explosive  manner, curl your fingers and wrist back up until you can no longer. – 10 reps

Part-B: After completing the first 10 reps, immediately begin this step. Instead of opening your fingers, keep your grip tight. With the tight grip, curl your wrist inward, much like the top half of the first part– 10 reps

Tips: This is not an ego lift. So grab a pair of dumbbells you can control efficiently. Due to the high rep nature, its easy to just go through these curls mindlessly, but you should avoid that. Instead, make each and every rep count!


Barbell Forearm Preacher Extensions: 3 sets x 15 reps; super-set with next exercise

Set-up: you will need a preacher curl, or a bench. I would highly suggest the preacher curl in a busy gym. If you use a flat bench during busy hours, EVERYONE WILL HATE YOU lol. You will also need a barbell with non-rolling plates- this is crucial. I usually use those pre-set bars most decent gyms have. You should place your forearms so that there is as little wrist overhang as possible, but still allowing the fist to move completely up and down.

wrist ext.gif
Preacher wrist extension



Execution: Grab the bar with an unwrapped thumb grip. Allow your tightly gripped wrists to drop as low as possible. Then, extend them until neutral or SLIGHTLY above. Repeat

Tips: This does not require much weight at all. Even at my strongest, the most I would ever use is 40lbs, and even that was a struggle. To crank the intensity, pause for 1-2 seconds at the peak of each extension.

DB Wrist Twists: 3 sets x 30 second bouts; 90 seconds rest

Set-up: You will need a lighter pair of dumbbells. Usually somewhere in the 5-20lbs range. You want to stand with your arms bent at 90 degrees, and elbows tight to your sides. Your thumb should be tight to the top of the DB for maximal results.

Execution: While keeping your arms at 90 degrees, twist your wrists inward and outward as if you were continually showing someone the top and bottom of your wrists. Emphasize the squeeze in each direction, do not just haphazardly spin around.

Tips: This exercise is more so for the inward twist, than the outward. I find it more beneficial if I focus on that direction to a much greater degree. Your biceps will also receive some indirect work, so expect it.


Pipe 2-Way Roll-ups: 2 sets of both direction; 90s rest

Set-up: This is a trickier set-up, and may not even be possible for some. You will need a bar/pipe and a rope/string of some sort (I-1). Ideally, you should thread the rope through a hole in the center. If not possible, you can just tie it around; you will just need to pre-roll to keep it from slipping. You would be surprised with how many gyms have these set-ups, so ask first

pipe and plate.jpg

(if they think you’re crazy, sorry in advance). This may sound ridiculous but it is my absolute favorite forearm exercise.



Part-A: With your arms straight out, begin winding the rope up in the same direction as the preacher extensions. Continue to wind it until the top. Then, reverse the direction in the same controlled manner.


Part-B: With your arms straight out, wind the rope up by curling your wrists inward. Control it all the way up, and all the way down.

pipe roll-up

Tips: When rolling it up, do not simple “shuffle”. Instead, each wind should be done by grabbing as far as you can, and twisting back as much as you can. Imagine an “X” is drawn at the top of the bar, and each wind should bring the “X” all the way around.


This concludes the forearm workout. If the pump is so great that you can only feel your fingers; you’re welcome. This is a great workout to pair with back, biceps, and calves.



Perform each stretch 2-3 times for 10-20 seconds.

forearm stretch
Click to enlarge



God gave you another day, and another healthy workout.


Kyle Blair, BS Exercise Physiology, CPT, SPT



Workout of The Week 3.21.16-Phull-body Gainz



You may have read the title with confusion. You may have either thought I made a word up, or I felt like being cool by replacing an “F” with a “Ph”. Well, if you thought any of these things, you are correct. However, there is actually more to the word than that. I actually combined 3 different training styles into one word- power, hypertrophy, and full body. Can you tell me the absolutely unbreakable workout rule that says you can’t combine these into one workout? I’ll wait. While I’m not huge on extreme variation in training, I think an unconventional workout here and there can not only give the body a new stimuli, but can serve as a mental boost alike.

Power: The amount of work per unit of time. Basically, lifting with speed or velocity.

Hypertrophy: Lifting specifically for muscular growth.

Full-body: A workout in which you target every major body part.



Cardiovascular machine- 5min-10min: I would suggest a bike on a moderate resistance, since peddling places a greater amount of focus on the quads/hamstrings. Do not go overboard, because you do not want to hinder your lifting performance.

Dynamic/mobility routine- 5-10 minutes: This routine should consist of multi-joint, large muscle group movements that favor/mimic that of the workout below. You should work on passive motions in the joints to a range of motion close to functional limits. Remember, this should be moderately intense, do not go overboard.

Light warm-up sets- 1-2 sets of 10-15 reps with very moderate weight. This will familiarize the movement, and bring blood to the lower body.



Barbell Back Squat: 5×3; 120s rest (power)

Set-up: This set up is just like a normal squat, but lighter. You want to aim for roughly 70% of the weight you would normally do for 3 reps. The idea is speed and explosiveness, not simply lifting the weight.

Execution: To perform this lift, I would suggest descending at a normal speed. Then, unlike normal squat speed, explode from the bottom-up. Form should be sound, as sloppy form and squatsspeed are a dangerous combination. I would suggest practicing with weight much lighter than maximum.

Tips: A good rule of thumb for weight is to vibe how “explosive” you move. If you can shoot up so quick that the barbell nearly (or actually) leaves your shoulders, than the weight is too light. Contrarily, if you feel you are moving slowly, or “sticking”, than the weight is too heavy.


DB Front Squats: 3×15; super-set with hamstring curl (hypertrophy)

Set-up: You will need a set of dumbbells, and some adequate room. You will begin by curling the dumbbells up until they rest at your chest, with your fingers facing your body. I would suggest flaring elbows forward so that the dumbbells lean on your chest, and not force you to feel as if you’re curling them.

Execution: You should perform a squat with more of a vertical posture. This is done by

DB front squat
DB front squat

keeping chest as upright as possible, leaning over less, and allowing knees to move over feet more than usual (this won’t destroy them lol). Think of this technique more as a front squat, than a back squat.

Tips: You may feel the tendency of a forward pulling at first. This is caused by too much leaning, and not enough kneed flexion. Also, try overcompensating the weight into your heels, it may help until form is corrected.

Hamstring Curl: 3×15; 60s rest (hypertrophy)

Set-up: This is not angle specific. Feel free to use a lying, seated, leaning, or standing leg curl machine.

Execution: While keeping your toes pulled back, curl your leg until you hit a tight

hamstring curl.jpg
hamstring curl

contraction in the hamstring. Then, descend in a much slower/controlled fashion.

Tips: Some momentum is normal and expected, however, if you feel yourself unconsciously arching your back or swinging the weight, lighten the load. Basically, drop the ego, and lift to grow.

Bench Press: 5×3; 120s rest (power)

Set-up: You will need a barbell bench press, and a spotter. Much like the squat earlier, only add weight you can manage to move quickly.

Execution: Lower the bar in a normal motion until touching chest, then explode upward.

bench press.jpg
Bench press

You should lockout to reset. Repeat.

Tips: Much like the squat earlier, the bar should move quickly, but not so much that you almost dislocate your shoulder.


DB Fly + Neutral Press: 3×12; 60s rest (hypertrophy)

Set-up: You will need a flat or incline bench. You will also need a set of dumbbells you can do 8 reps or so on chest fly with.


Part 1: Begin the lift with a DB Chest fly. Fingers facing each other, and arms slig-

chest fly
Part 1

htly bent as if you were going to hug a wide tree. Descend in a controlled fashion, focusing on a deep stretch in the chest. Then, rise towards the mid-line, stopping just before lockout. Perform this for 6 reps.



Part 2: Without stopping, switch into a press of the same style ( fingers still facing each other). Perform 6 of these as well.

Part 2 (notice greater elbow bend)

Tips: Basically do 6 of each, for a continuous total of 12.


Rack-pull From Knees: 5×3; 120s rest (power)

Set-up: You will need a squat rack, a barbell, and a cross bar (safety catch). You should set the height of the cross bar to just below or at your knees. You should use weight roughly 80% of your dead lift amount. Remember, explosive and speedy.

Execution: Begin by placing your shins/knees as closely to the bar as possible, and gripping it about shoulder width. Your lower back should be neutral, and your chest upright. Your chore should be tight and rigid. Place some tension on your straightened arms, and feet.

rack pull.jpg
rack pull from knees

Then, using your hips, stand up straight; much like a dead lift. As you raise, the bar should remain as tight to the body as possible.

Tips: This is one of the most common “ego-lifts” there are. Don’t let it consume you, instead, lift what you can. Do not use a tap-and-go method- reset. Instead, the movements should be quick, and your form should be as perfect as possible.


DB Reverse Fly: 3×15- 60s rest (hypertrophy)

Set-up: You may do on fly machine, with dumbbells, or cable machine; each have their own feel and benefit. Just make sure your spine and head remain neutral, can cause nerve pinching if not.

Execution: As mentioned, keep back/ neck neutral. While keeping elbows almost, but not completely locked out, open arms out from side until a contraction of your upper back and shoulders stop the movement. The movement should be controlled, as this is a technique needed isolation lift, rather than a heavy weight type.

DB Reverse Fly
DB Reverse Fly

Tips: Mentally chase the burn while doing this movement, which will take practice. If hands are prone, the movement will target post deltoids and traps. If hands are neutral, the upper back will be targeted more; experiment with both.




DB lateral raise: 3×15; 60 rest (hypertrophy)

Set-up: You will need a pair of dumbbells, and an arms-length amount of room.

Execution: While keeping elbows slightly bent, and shoulders depressed (not shrugged), raise your arms out from the sides of your body. Your elbows should always be higher than

lateral raise.jpg
Lateral raise

your hands.

Tips: If you feel you are shrugging, the weight is too heavy. If you uncontrollably bend your elbows, the weight is too heavy. If your hands rise before your elbow, the weight is too heavy.


Oh-F@!%s: 2×40 reps; 120s rest. (hypertrophy)

Set-up: You will need an EZ-bar, and a flat bench.I would suggest getting weight you can curl and/or do skull crushers for 20 reps with.

Execution (4 parts immediately in a row):

Part 1: Its a reverse grip (fingers facing forehead) skull crusher. I would suggest gripping the bar shoulder width, at a position is you can fully wrap your hand around. You should not reach failure, or struggle. – 10 reps

Part 2: It’s a normal E-Z bar curl. Stand up, and curl the bar with the exact same grip. You should not reach failure or struggle. – 10 reps

Part 3: A normal skull crusher (fingers facing away from forehead). While keeping elbows tight, perform a proper skull crusher. You may reach failure or just before at the last rep of this phase.– 10 reps

Part 4: It’s a reverse grip curl (palms down). You should curl in a reverse fashion. Make sure to keep wrists neutral, and elbows forward. – 10 reps

oh fuck


Tips: Keep the weight more modest than not. I would suggest a partner’s help. Buckle up for some burning. These should make you say “oh-f#$%” when you have to do them- hence the name.


This concludes the Phull-body workout. I would suggest taking a rest day following this workout.



The picture below has some recommend stretches to do following this workout. Both upper and lower should be performed.

Do each stretch for 2-3 sets of 10-20 second holds.

Back stretches
Upper body stretches
Legs, Groin & Hips Stretches 001
Lower body stretches


God gave you another day, and another healthy workout.


Kyle Blair, BS Exercise Physiology, CPT