Monday, April 16, 2018

Forearm Training - Chuck Sipes (1971)


Thanks to Liam Tweed for Making This One Available! 





Monday/Wednesday/Friday

1) Rubber Ball Squeeze - 4 x 20

2) Dumbbell Wrist Curl -
seated, both arms across thighs, palms up:
1 x 20
add 10 lbs. - 1 x max
add 10 lbs. - 1 x max
etc. - do about 6 total sets

3) Reverse Cable Curl -
elbows in, slow cadence:
4 x 10

4) Wrist Roller - 
loaded so you can only roll 2/3 of the way up. When you get all the way up, add weight:
4 sets

5) Cheating Barbell Wrist Curl -
use heavy enough weight so you have to "cheat" by using body motion to wrist curl the bar:
6 x 8.




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