Free personalized workout plan

Wrist Workout 1.1

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

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Equipment

Cable, Dumbbell, Other

Average Exertion

40%

Average Cardio Intensity

10%

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

Show More

Equipment

Cable, Dumbbell, Other

Avg Exertion

40%

Workout Type

Muscle Focus

Avg Cardio Intensity

10%

Workout Overview

Week 1

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 WeekSee Next Workout 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


ExerciseSetsRepsRestNotes
1. Dumbbell Wrist Curl Over Bench3 sets10, 8, 6 reps60s
2. Cable Reverse Wrist Curl3 sets10, 8, 6 reps60s
3. Seated Neutral Dumbbell Wrist Curl3 sets10, 8, 6 reps60s
4. Cable Roller Wrist Flexion3 sets10, 8, 6 reps60s

ExerciseSetsRepsRestNotes
1. Dumbbell Wrist Curl Over Bench3 sets10, 8, 6 reps60s
2. Cable Reverse Wrist Curl3 sets10, 8, 6 reps60s
3. Seated Neutral Dumbbell Wrist Curl3 sets10, 8, 6 reps60s
4. Cable Roller Wrist Flexion3 sets10, 8, 6 reps60s

ExerciseSetsRepsRestNotes
1. Dumbbell Wrist Curl Over Bench3 sets10, 8, 6 reps60s
2. Cable Reverse Wrist Curl3 sets10, 8, 6 reps60s
3. Seated Neutral Dumbbell Wrist Curl3 sets10, 8, 6 reps60s
4. Cable Roller Wrist Flexion3 sets10, 8, 6 reps60s

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


ExerciseSetsRepsRestNotes
1. Dumbbell Wrist Curl Over Bench3 sets10, 8, 6 reps60s
2. Cable Reverse Wrist Curl3 sets10, 8, 6 reps60s
3. Seated Neutral Dumbbell Wrist Curl3 sets10, 8, 6 reps60s
4. Cable Roller Wrist Flexion3 sets10, 8, 6 reps60s

ExerciseSetsRepsRestNotes
1. Dumbbell Wrist Curl Over Bench3 sets10, 8, 6 reps60s
2. Cable Reverse Wrist Curl3 sets10, 8, 6 reps60s
3. Seated Neutral Dumbbell Wrist Curl3 sets10, 8, 6 reps60s
4. Cable Roller Wrist Flexion3 sets10, 8, 6 reps60s

ExerciseSetsRepsRestNotes
1. Dumbbell Wrist Curl Over Bench3 sets10, 8, 6 reps60s
2. Cable Reverse Wrist Curl3 sets10, 8, 6 reps60s
3. Seated Neutral Dumbbell Wrist Curl3 sets10, 8, 6 reps60s
4. Cable Roller Wrist Flexion3 sets10, 8, 6 reps60s

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


ExerciseSetsRepsRestNotes
1. Dumbbell Wrist Curl Over Bench3 sets10, 8, 6 reps60s
2. Cable Reverse Wrist Curl3 sets10, 8, 6 reps60s
3. Seated Neutral Dumbbell Wrist Curl3 sets10, 8, 6 reps60s
4. Cable Roller Wrist Flexion3 sets10, 8, 6 reps60s

ExerciseSetsRepsRestNotes
1. Dumbbell Wrist Curl Over Bench3 sets10, 8, 6 reps60s
2. Cable Reverse Wrist Curl3 sets10, 8, 6 reps60s
3. Seated Neutral Dumbbell Wrist Curl3 sets10, 8, 6 reps60s
4. Cable Roller Wrist Flexion3 sets10, 8, 6 reps60s

ExerciseSetsRepsRestNotes
1. Dumbbell Wrist Curl Over Bench3 sets10, 8, 6 reps60s
2. Cable Reverse Wrist Curl3 sets10, 8, 6 reps60s
3. Seated Neutral Dumbbell Wrist Curl3 sets10, 8, 6 reps60s
4. Cable Roller Wrist Flexion3 sets10, 8, 6 reps60s

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


ExerciseSetsRepsRestNotes
1. Dumbbell Wrist Curl Over Bench3 sets10, 8, 6 reps60s
2. Cable Reverse Wrist Curl3 sets10, 8, 6 reps60s
3. Seated Neutral Dumbbell Wrist Curl3 sets10, 8, 6 reps60s
4. Cable Roller Wrist Flexion3 sets10, 8, 6 reps60s

ExerciseSetsRepsRestNotes
1. Dumbbell Wrist Curl Over Bench3 sets10, 8, 6 reps60s
2. Cable Reverse Wrist Curl3 sets10, 8, 6 reps60s
3. Seated Neutral Dumbbell Wrist Curl3 sets10, 8, 6 reps60s
4. Cable Roller Wrist Flexion3 sets10, 8, 6 reps60s

ExerciseSetsRepsRestNotes
1. Dumbbell Wrist Curl Over Bench3 sets10, 8, 6 reps60s
2. Cable Reverse Wrist Curl3 sets10, 8, 6 reps60s
3. Seated Neutral Dumbbell Wrist Curl3 sets10, 8, 6 reps60s
4. Cable Roller Wrist Flexion3 sets10, 8, 6 reps60s
Date Created: 2/11/19, 7:34 PM

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

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