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FOREARM TRAINING
| Workout A |
| EXERCISE |
SETS |
|
REPS |
| Seated barbell wrist curls |
3 |
|
10-12 |
| Seated barbell reverse wrist curls |
3 |
|
10-12 |
| Dumbbell hammer curls |
3 |
|
10-12 |
|
| Workout B |
| EXERCISE |
SETS |
|
REPS |
| Reverse barbell curls |
3 |
|
10-12 |
| Seated dumbbell wrist curls |
3 |
|
10-12 |
| Seated barbell reverse wrist curls |
3 |
|
10-12 |
| Workout C |
| EXERCISE |
SETS |
|
REPS |
| Reverse barbel preacherl curls |
3 |
|
12-15 |
| Seated barbell wrist curls |
3 |
|
12-15 |
| Seated barbell reverse wrist curls |
3 |
|
12-15 |
|
|
TRAINING NOTES
| Train forearms twice a week. |
| Perform workout A after your biceps training. |
| Perform workout B after your leg training. |
| Alternate between workouts A, B and C. |
| Rest 30-60 seconds between each set. |
| Never train forearms before any major muscle group that requires a strong grip. |
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