Wrist Workout 1

By Pedro Bernardes

Experience

Beginner (1-2 years)

Days per week

3 days

Time

38 minutes

Genders

Female, Male

Goals

Gain Strength (Female | Male)

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

Source

myworkouts

Equipment

Barbell, Dumbbell, Other

Average Exertion

Average Cardio Intensity

Workout Type

Muscle Focus

Experience

Beginner (1-2 years)

Time

38 minutes

Genders

Female, Male

Days per week

3 days

Goals

Gain Strength (Female | Male)

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

Equipment

Barbell, Dumbbell, Other

Avg Exertion

Workout Type

Muscle Focus

Avg Cardio Intensity

Source

myworkouts

Workout Overview

Day 1: Focus: Forearms...

Day 2: Rest

Day 3: Focus: Forearms...

Day 4: Rest

Day 5: Focus: Forearms...

Day 6: Rest

Day 7: Rest

Next Week

Week 1

Physiological effect: Morphological gains. Increase in muscle strength by recruiting more muscle fibers, resulting in the development of stability and balance.

Training characteristics: Single muscle area workout to improve your strength.

Tempo: 2''/2'' (Concentric and Eccentric parts of the movement)

Rest between workouts: 24 to 48 hours

Increase load on 2 and 3 Set.

Day 1

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Exercise	Sets	Reps	Rest
1. Cable Roller Wrist Flexion	3 sets	10, 8, 6 reps	60s
2. Palms-Up Barbell Wrist Curl Over A Bench	3 sets	10, 8, 6 reps	60s
3. Palms-Down Wrist Curl Over A Bench	3 sets	10, 8, 6 reps	60s
4. Neutral Dumbbell Wrist Curl Over Bench	3 sets	10, 8, 6 reps	60s

Day 3

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Exercise	Sets	Reps	Rest
1. Cable Roller Wrist Flexion	3 sets	10, 8, 6 reps	60s
2. Palms-Up Barbell Wrist Curl Over A Bench	3 sets	10, 8, 6 reps	60s
3. Palms-Down Wrist Curl Over A Bench	3 sets	10, 8, 6 reps	60s
4. Neutral Dumbbell Wrist Curl Over Bench	3 sets	10, 8, 6 reps	60s

Day 5

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Exercise	Sets	Reps	Rest
1. Cable Roller Wrist Flexion	3 sets	10, 8, 6 reps	60s
2. Palms-Up Barbell Wrist Curl Over A Bench	3 sets	10, 8, 6 reps	60s
3. Palms-Down Wrist Curl Over A Bench	3 sets	10, 8, 6 reps	60s
4. Neutral Dumbbell Wrist Curl Over Bench	3 sets	10, 8, 6 reps	60s

Week 2

Load: Increase by 5 to 10% in all exercises

Tempo: 2''/2'' (Concentric and Eccentric parts of the movement)

Rest between workouts: 24 to 48 hours

Increase load on 2 and 3 Set.

Day 1

Scroll to top

Exercise	Sets	Reps	Rest
1. Cable Roller Wrist Flexion	3 sets	10, 8, 6 reps	60s
2. Palms-Up Barbell Wrist Curl Over A Bench	3 sets	10, 8, 6 reps	60s
3. Palms-Down Wrist Curl Over A Bench	3 sets	10, 8, 6 reps	60s
4. Neutral Dumbbell Wrist Curl Over Bench	3 sets	10, 8, 6 reps	60s

Day 3

Scroll to top

Exercise	Sets	Reps	Rest
1. Cable Roller Wrist Flexion	3 sets	10, 8, 6 reps	60s
2. Palms-Up Barbell Wrist Curl Over A Bench	3 sets	10, 8, 6 reps	60s
3. Palms-Down Wrist Curl Over A Bench	3 sets	10, 8, 6 reps	60s
4. Neutral Dumbbell Wrist Curl Over Bench	3 sets	10, 8, 6 reps	60s

Day 5

Scroll to top

Exercise	Sets	Reps	Rest
1. Cable Roller Wrist Flexion	3 sets	10, 8, 6 reps	60s
2. Palms-Up Barbell Wrist Curl Over A Bench	3 sets	10, 8, 6 reps	60s
3. Palms-Down Wrist Curl Over A Bench	3 sets	10, 8, 6 reps	60s
4. Neutral Dumbbell Wrist Curl Over Bench	3 sets	10, 8, 6 reps	60s

Week 3

Load: Increase by 5 to 10% in all exercises

Tempo: 2''/2'' (Concentric and Eccentric parts of the movement)

Rest between workouts: 24 to 48 hours

Increase load on 2 and 3 Set.

Day 1

Scroll to top

Exercise	Sets	Reps	Rest
1. Cable Roller Wrist Flexion	3 sets	10, 8, 6 reps	60s
2. Palms-Up Barbell Wrist Curl Over A Bench	3 sets	10, 8, 6 reps	60s
3. Palms-Down Wrist Curl Over A Bench	3 sets	10, 8, 6 reps	60s
4. Neutral Dumbbell Wrist Curl Over Bench	3 sets	10, 8, 6 reps	60s

Day 3

Scroll to top

Exercise	Sets	Reps	Rest
1. Cable Roller Wrist Flexion	3 sets	10, 8, 6 reps	60s
2. Palms-Up Barbell Wrist Curl Over A Bench	3 sets	10, 8, 6 reps	60s
3. Palms-Down Wrist Curl Over A Bench	3 sets	10, 8, 6 reps	60s
4. Neutral Dumbbell Wrist Curl Over Bench	3 sets	10, 8, 6 reps	60s

Day 5

Scroll to top

Exercise	Sets	Reps	Rest
1. Cable Roller Wrist Flexion	3 sets	10, 8, 6 reps	60s
2. Palms-Up Barbell Wrist Curl Over A Bench	3 sets	10, 8, 6 reps	60s
3. Palms-Down Wrist Curl Over A Bench	3 sets	10, 8, 6 reps	60s
4. Neutral Dumbbell Wrist Curl Over Bench	3 sets	10, 8, 6 reps	60s

Week 4

Load: Increase by 5 to 10% in all exercises

Tempo: 2''/2'' (Concentric and Eccentric parts of the movement)

Rest between workouts: 24 to 48 hours

Increase load on 2 and 3 Set.

Day 1

Scroll to top

Exercise	Sets	Reps	Rest
1. Cable Roller Wrist Flexion	3 sets	10, 8, 6 reps	60s
2. Palms-Up Barbell Wrist Curl Over A Bench	3 sets	10, 8, 6 reps	60s
3. Palms-Down Wrist Curl Over A Bench	3 sets	10, 8, 6 reps	60s
4. Neutral Dumbbell Wrist Curl Over Bench	3 sets	10, 8, 6 reps	60s

Day 3

Scroll to top

Exercise	Sets	Reps	Rest
1. Cable Roller Wrist Flexion	3 sets	10, 8, 6 reps	60s
2. Palms-Up Barbell Wrist Curl Over A Bench	3 sets	10, 8, 6 reps	60s
3. Palms-Down Wrist Curl Over A Bench	3 sets	10, 8, 6 reps	60s
4. Neutral Dumbbell Wrist Curl Over Bench	3 sets	10, 8, 6 reps	60s

Day 5

Scroll to top

Exercise	Sets	Reps	Rest
1. Cable Roller Wrist Flexion	3 sets	10, 8, 6 reps	60s
2. Palms-Up Barbell Wrist Curl Over A Bench	3 sets	10, 8, 6 reps	60s
3. Palms-Down Wrist Curl Over A Bench	3 sets	10, 8, 6 reps	60s
4. Neutral Dumbbell Wrist Curl Over Bench	3 sets	10, 8, 6 reps	60s

Date Created: 2/11/19, 6:25 PM

Last Updated: 9/12/20, 9:34 PM