Wrist Workout 1

Google Sheet Workout Export

By Pedro Bernardes

Experience Beginner (1-2 years)
Time 29 minutes/day | 3 days/week | 4 weeks
Goals
Equipment

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Average Exertion
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40%
Average Cardio Intensity
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10%

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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Description

Week 1 Overview

Day 2:

Rest

Day 4:

Rest

Day 6:

Rest

Day 7:

Rest



Google Sheet Workout Export

ExerciseSetsRepsRest
1.Cable Roller Wrist Flexion
3 sets10 reps60s
2.Palms-Up Barbell Wrist Curl Over A Bench
3 sets10 reps60s
3.Palms-Down Barbell Wrist Curl Over A Bench
3 sets10 reps60s
4.Neutral Dumbbell Wrist Curl Over Bench
3 sets10 reps60s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Cable Roller Wrist Flexion
3 sets10 reps60s
2.Palms-Up Barbell Wrist Curl Over A Bench
3 sets10 reps60s
3.Palms-Down Barbell Wrist Curl Over A Bench
3 sets10 reps60s
4.Neutral Dumbbell Wrist Curl Over Bench
3 sets10 reps60s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Cable Roller Wrist Flexion
3 sets10 reps60s
2.Palms-Up Barbell Wrist Curl Over A Bench
3 sets10 reps60s
3.Palms-Down Barbell Wrist Curl Over A Bench
3 sets10 reps60s
4.Neutral Dumbbell Wrist Curl Over Bench
3 sets10 reps60s

Date Created: 2/11/2019, UTC


Last Updated: 9/12/2020, UTC





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