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Wrist Workout 1
| Experience |
| Beginner (1-2 years) |
| Time |
| 38 minutes/day | 3 days/week | 4 weeks |
| Good for |
| Women's Gain Strength, Men's Gain Strength |
| Equipment |
| Barbell, Dumbbell, Other |
| 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). Show More |
Workout Overview
Week 1
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 |
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
Scroll to top| Exercise | Sets | Reps | Rest | |
1. Cable Roller Wrist Flexion  | 3 | 10 8 6 | 60s | |
2. Palms-Up Barbell Wrist Curl Over A Bench | 3 | 10 8 6 | 60s | |
3. Palms-Down Wrist Curl Over A Bench | 3 | 10 8 6 | 60s | |
4. Neutral Dumbbell Wrist Curl Over Bench | 3 | 10 8 6 | 60s | |
Day 3
Scroll to top| Exercise | Sets | Reps | Rest | |
| 1. Cable Roller Wrist Flexion | 3 | 10 8 6 | 60s | |
| 2. Palms-Up Barbell Wrist Curl Over A Bench | 3 | 10 8 6 | 60s | |
| 3. Palms-Down Wrist Curl Over A Bench | 3 | 10 8 6 | 60s | |
| 4. Neutral Dumbbell Wrist Curl Over Bench | 3 | 10 8 6 | 60s | |
Day 5
Scroll to top| Exercise | Sets | Reps | Rest | |
| 1. Cable Roller Wrist Flexion | 3 | 10 8 6 | 60s | |
| 2. Palms-Up Barbell Wrist Curl Over A Bench | 3 | 10 8 6 | 60s | |
| 3. Palms-Down Wrist Curl Over A Bench | 3 | 10 8 6 | 60s | |
| 4. Neutral Dumbbell Wrist Curl Over Bench | 3 | 10 8 6 | 60s | |
Date Created: 2/11/2019, UTC
Last Updated: 9/12/2020, UTC
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