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Wrist Workout 1

By Pedro Bernardes

Experience
Beginner (1-2 years)
Time
29 minutes/day | 3 days/week | 4 weeks
Good for
Gain Strength
Equipment
Other, Weight Plate, Barbell, Flat Bench, 2 x Dumbbell
Statistics
Average Cardio Intensity
10%
Average Exertion
40%
Description

Sometimes we are limited by our weak spots. In the case of the upper limbs the wrists are often that spot. This is a workout to help you improve the strength in your writs so you can progress in your upper body workout.   

You can either just focus on your writs or add this workout to your weekly routine (in that case you can do it twice a week instead of 3).

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Workout Overview

Week 1

Day 1: Forearms

Day 2: Rest

Day 3: Forearms

Day 4: Rest

Day 5: Forearms

Day 6: Rest

Day 7: Rest


Day 1 - Forearms

Scroll to top

Cable Roller Wrist Flexion demonstrationPlay Cable Roller Wrist Flexion demonstration
1. Cable Roller Wrist Flexion
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Palms-Up Barbell Wrist Curl Over A Bench▶
2. Palms-Up Barbell Wrist Curl Over A Bench
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Palms-Down Barbell Wrist Curl Over A Bench demonstrationPlay Palms-Down Barbell Wrist Curl Over A Bench demonstration
3. Palms-Down Barbell Wrist Curl Over A Bench
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Neutral Dumbbell Wrist Curl Over Bench demonstrationPlay Neutral Dumbbell Wrist Curl Over Bench demonstration
4. Neutral Dumbbell Wrist Curl Over Bench
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 3 - Forearms

Scroll to top

Cable Roller Wrist Flexion demonstrationPlay Cable Roller Wrist Flexion demonstration
1. Cable Roller Wrist Flexion
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Palms-Up Barbell Wrist Curl Over A Bench▶
2. Palms-Up Barbell Wrist Curl Over A Bench
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Palms-Down Barbell Wrist Curl Over A Bench demonstrationPlay Palms-Down Barbell Wrist Curl Over A Bench demonstration
3. Palms-Down Barbell Wrist Curl Over A Bench
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Neutral Dumbbell Wrist Curl Over Bench demonstrationPlay Neutral Dumbbell Wrist Curl Over Bench demonstration
4. Neutral Dumbbell Wrist Curl Over Bench
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 5 - Forearms

Scroll to top

Cable Roller Wrist Flexion demonstrationPlay Cable Roller Wrist Flexion demonstration
1. Cable Roller Wrist Flexion
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Palms-Up Barbell Wrist Curl Over A Bench▶
2. Palms-Up Barbell Wrist Curl Over A Bench
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Palms-Down Barbell Wrist Curl Over A Bench demonstrationPlay Palms-Down Barbell Wrist Curl Over A Bench demonstration
3. Palms-Down Barbell Wrist Curl Over A Bench
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Neutral Dumbbell Wrist Curl Over Bench demonstrationPlay Neutral Dumbbell Wrist Curl Over Bench demonstration
4. Neutral Dumbbell Wrist Curl Over Bench
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: 2/11/2019, UTC


Last Updated: 9/12/2020, UTC

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