Wrist Workout 1.1

By Pedro Bernardes

	Beginner (1-2 years)
	29 minutes/day \| 3 days/week \| 4 weeks
	Gain Strength
	2 x Dumbbell, Flat Bench, Hi-Lo Pulley Cable Machine, Straight Bar Attachment, Other, Weight Plate Show More

Average Exertion

Average Cardio Intensity

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).

Description

Week 1 Overview

Day 1:

Day 1

Day 2:

Rest

Day 3:

Day 3

Day 4:

Rest

Day 5:

Day 5

Day 6:

Rest

Day 7:

Rest

Day 1

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Exercise	Sets	Reps	Rest
1.Dumbbell Wrist Curl Over Bench	3 sets	10 reps	60s
2.Cable Reverse Wrist Curl	3 sets	10 reps	60s
3.Seated Neutral Dumbbell Wrist Curl	3 sets	10 reps	60s
4.Cable Roller Wrist Flexion	3 sets	10 reps	60s

Day 3

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Exercise	Sets	Reps	Rest
1.Dumbbell Wrist Curl Over Bench	3 sets	10 reps	60s
2.Cable Reverse Wrist Curl	3 sets	10 reps	60s
3.Seated Neutral Dumbbell Wrist Curl	3 sets	10 reps	60s
4.Cable Roller Wrist Flexion	3 sets	10 reps	60s

Day 5

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Exercise	Sets	Reps	Rest
1.Dumbbell Wrist Curl Over Bench	3 sets	10 reps	60s
2.Cable Reverse Wrist Curl	3 sets	10 reps	60s
3.Seated Neutral Dumbbell Wrist Curl	3 sets	10 reps	60s
4.Cable Roller Wrist Flexion	3 sets	10 reps	60s

Date Created: 2/11/2019, UTC

Last Updated: 9/12/2020, UTC

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