Wrist Workout 1.1

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.   

This is a optional Workout to "Wrist Workout 1" with different ways to do the same exercises. 

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




ExerciseSetsRepsRest
1.Dumbbell Wrist Curl Over Bench
3 sets10 reps60s
2.Cable Reverse Wrist Curl
3 sets10 reps60s
3.Seated Neutral Dumbbell Wrist Curl
3 sets10 reps60s
4.Cable Roller Wrist Flexion
3 sets10 reps60s

ExerciseSetsRepsRest
1.Dumbbell Wrist Curl Over Bench
3 sets10 reps60s
2.Cable Reverse Wrist Curl
3 sets10 reps60s
3.Seated Neutral Dumbbell Wrist Curl
3 sets10 reps60s
4.Cable Roller Wrist Flexion
3 sets10 reps60s

ExerciseSetsRepsRest
1.Dumbbell Wrist Curl Over Bench
3 sets10 reps60s
2.Cable Reverse Wrist Curl
3 sets10 reps60s
3.Seated Neutral Dumbbell Wrist Curl
3 sets10 reps60s
4.Cable Roller Wrist Flexion
3 sets10 reps60s

Date Created: 2/11/2019, UTC


Last Updated: 9/12/2020, UTC





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