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Rotator Cuff/Bicep/Forearm Routine
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The Rotator Cuff/Bicep/Forearm Routine routine by gym_rat69 is a 2 day workout plan. It is a beginner level plan to achieve general fitness goals.
This is a unique "off-day" program that you can do to focus on, usually, two neglected body parts: the forearm and rotator cuff muscle groups. There is also some bicep work here as well. A training option would be to perform your full body workout on M-W-F as an example, and on Tue and Thur, you could perform this short routine. Days 1 & 2: Superset your internal rotators with bicep work. Following this you can superset your external rotators with additional bicep work. Follow this up with two forearm exercises mixed with a forearm stretch. The first session is about 40-minutes while the second session is about 45-minutes. In the second training session you will be asked to perform more repetitions of each exercise. Stay Strong, MICHAEL WOOD, CSCS Jefit Team
Routine detail
Day 1
Workout 1
Est. 40 min
8 exercises
One-Arm Hang
1 Set
Cable Internal Rotation
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Cable External Rotation
3 Sets x 12 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 10 Reps
Kneeling Forearm Stretch
1 Set
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Day 2
Workout 2
Est. 47 min
8 exercises
One-Arm Hang
1 Set
Cable Internal Rotation
4 Sets x 12 Reps
Dumbbell Seated Bicep Curl
4 Sets x 10 Reps
Cable External Rotation
4 Sets x 12 Reps
Barbell Curl
4 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 12 Reps
Kneeling Forearm Stretch
1 Set
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
