00:00You got the RZA right here from the almighty Wu-Tang Clan and right now we at Granite's gym with my buddy Grant Roberts and we're going to work out today. Hey Grant, come on over here. Now I know you got something special for me today. What are we working on today?
00:15It's Gunday, baby. It's Gunday.
00:16Gunday. Biceps and triceps.
00:30This is the way I train to prepare for the film, Nobody 2. It's also me preparing for the big Wu-Tang tour this summer.
00:41You know, as a performer, fitness is everything. When you're on stage and you're moving for, you know, an hour, 90 minutes, sometimes two hours, your legs got to be in shape, your respiratory got to be in shape.
00:55Even your arms. Throw your hands in the air. All that s***. You got to stay in shape. So I do stretching. I do weights. I do my kung fu.
01:05I do everything to make sure that my mind and body is ready so that when I go out to that audience, I can get my best performance.
01:12So I think that, you know, my generation of hip hop, we know that exercising proper diet is important to be a good performer.
01:25Grant's been training many superheroes that you may have seen in the movies. I came here for him, especially for this particular role, where I play a samurai.
01:35Now, every time I come to the gym, he always got some gadget that blows my mind. This gadget right here is called a power plate.
01:42He makes me sit on this thing either in a push-up form like this, and it vibrates. And when it vibrates, you hear my voice trembling.
01:49And you go down here. You hold position. Push up.
01:59You can drop down to a plank. Hold position.
02:05You can roll your knees or roll your core like this. And you hold that for 45 seconds. And that's how you warm up the body.
02:15But I would say as you get wiser and your body mature, you have to moderate your use of certain exercises and introduce other exercises.
02:25Like I said, stretching, yoga, Kung Fu, you know, Qi Gong, another great thing. You just do Qi Gong every day.
02:34And you put that energy here spread out with dynamic tension.
02:42But I still bench press, and that's just to show somebody that I can still bench press 225 pounds. That's enough to get somebody a ball for me.
02:49Cable drag curl. So what's cool about this particular exercise is once you're in it, the biceps stay engaged.
02:59If your arms are long, you're just holding on to your weight. There's not a lot of engagement.
03:02This way, as you can see, Bobby's arms are fully all the way back there. He's going to curl to his chest.
03:07Good. He's not going to recruit his shoulders. He's working on that peak of that bicep.
03:11He's going to come back out. He's going to stretch the biceps. The biceps are always under tension. Back up.
03:17We're going to actually do this special. We're going to use the strap-on today, right?
03:24Yeah, we use the stim today. We use the electric stim, which just creates a higher impulse, bigger recruitment factor, harder workout.
03:30Yeah. Now, I don't normally use the stims, but when you kind of have less time to prepare for the roll, the stims can accelerate the workout process.
03:39Absolutely. This is a giant set. Three things. We're going to come across the body. What's cool when you come across the body, you can see the angle of his wrist.
03:46His wrist, he's supinating. That's going to hit the outside head of the bicep. He's going to alternate.
03:51Okay. We're going to do eight reps of this. After the eighth rep, we're moving into a hammer curl.
03:57Good. Elbows back a little bit, Bobby. Elbows back a little bit.
