Forearms
Sport
Beginner
Barbell
Plan Details
The Forearms routine by Couze is a 5 day workout plan. It is a beginner level plan to achieve sport fitness goals.
Routine detail
Mon
Day 1
4 exercises
Barbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Dumbbell One-Arm Wrist Curl Over Bench (Neutral)
3 Sets x 8 Reps
Dumbbell Pronation (Side-Lying)
3 Sets x 8 Reps
Tue
Day 2 Copy Copy
4 exercises
Barbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Dumbbell One-Arm Wrist Curl Over Bench (Neutral)
3 Sets x 8 Reps
Dumbbell Pronation (Side-Lying)
3 Sets x 8 Reps
Tue
Day 2
4 exercises
Barbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Dumbbell One-Arm Wrist Curl Over Bench (Neutral)
3 Sets x 8 Reps
Dumbbell Pronation (Side-Lying)
3 Sets x 8 Reps
Thu
Day 3 Copy
4 exercises
Barbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Dumbbell One-Arm Wrist Curl Over Bench (Neutral)
3 Sets x 8 Reps
Dumbbell Pronation (Side-Lying)
3 Sets x 8 Reps
Fri
Day 4
4 exercises
Barbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Dumbbell One-Arm Wrist Curl Over Bench (Neutral)
3 Sets x 8 Reps
Dumbbell Pronation (Side-Lying)
3 Sets x 8 Reps
