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Blow Up Your Forearms in Four Weeks

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Routine

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Forearms

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 4

Farmer’s Walk

Equipment
Dumbbells
Sets
3
Reps
20 sec
Rest
60 sec
*Use the heaviest dumbbells you can handle.
Exercise 2 of 4

Band Finger Extension

Equipment
Sets
2
Reps
20-30*
Rest
60 sec
*Each side.
Exercise 3 of 4

Dumbbell Wrist Curl

Equipment
Barbell, Bench, Dumbbells
Sets
2
Reps
15-20*
Rest
60 sec
*Perform with one hand at a time. Do 15-20 reps per side.
Exercise 4 of 4

Wrist Flexion Stretch

Equipment
No Equipment
Sets
1
Reps
60 sec*
Rest
--
*Each side.
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