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Day 1: Muscle Group(s): None... | Day 2: Rest | Day 3: Muscle Group(s): None... | Day 4: Rest | Day 5: Muscle Group(s): None... | Day 6: Rest | Day 7: Rest |
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.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
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 |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
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 |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
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 |
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.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
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 |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
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 |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
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 |
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.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
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 |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
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 |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
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 |
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.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
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 |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
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 |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
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 |
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