logo
BoostcampPNG

Captain of Forearms

by Eduardo D.
2 athletes joined

Program Description

Novice,Intermediate,Advanced forearm strength for grip,arm wrestling and overall mass.

Program Overview

  • Level
    Novice, Intermediate, Advanced, Beginner
  • Goal
    Muscle & Sculpting, Athletics, Powerbuilding, Bodybuilding, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    2 weeks
  • Time Per Workout
    20 minutes
  • Created
    Oct 17, 2024 06:24
  • Last Edited
    Nov 23, 2024 04:54
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pronation with Belt
3
10-12 reps
-
2
Wrist Curls
3
10-12 reps
-
3
Reverse Wrist Curl (Dumbbell)
3
10-12 reps
-
4
Pronation and Supination Dumbbell
3
10-12 reps
-
5
Pinch Plate Hold
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pronation with Belt
3
10-12 reps
-
2
Wrist Curls
3
10-12 reps
-
3
Reverse Wrist Curl (Dumbbell)
3
10-12 reps
-
4
Pronation and Supination Dumbbell
3
10-12 reps
-
5
Pinch Plate Hold
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pronation with Belt
3
10-12 reps
-
2
Wrist Curls
3
10-12 reps
-
3
Reverse Wrist Curl (Dumbbell)
3
10-12 reps
-
4
Pronation and Supination Dumbbell
3
10-12 reps
-
5
Pinch Plate Hold
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pronation with Belt
3
10-12 reps
-
2
Wrist Curls
3
10-12 reps
-
3
Reverse Wrist Curl (Dumbbell)
3
10-12 reps
-
4
Pronation and Supination Dumbbell
3
10-12 reps
-
5
Pinch Plate Hold
3
1 mins
-
Week 1
1 / 2 Weeks
Day 1
1
Pronation with Belt
3 Sets
10-12 Reps
-
2
Wrist Curls
3 Sets
10-12 Reps
-
3
Reverse Wrist Curl (Dumbbell)
3 Sets
10-12 Reps
-
4
Pronation and Supination Dumbbell
3 Sets
10-12 Reps
-
5
Pinch Plate Hold
3 Sets
1 mins
-
Day 2
1
Pronation with Belt
3 Sets
10-12 Reps
-
2
Wrist Curls
3 Sets
10-12 Reps
-
3
Reverse Wrist Curl (Dumbbell)
3 Sets
10-12 Reps
-
4
Pronation and Supination Dumbbell
3 Sets
10-12 Reps
-
5
Pinch Plate Hold
3 Sets
1 mins
-