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.