Program Description
For a vice like grip and Popeye forearms
Program Overview
- LevelBeginner, Intermediate, Novice, Advanced
- GoalBodybuilding
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout30 minutes
- CreatedApr 17, 2024 08:15
- Last EditedSep 04, 2024 12:42
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Plate Pinch
3
20 secs
RPE 10
1B
Finger Curl
3
10-15 reps
RPE 10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3
10-15 reps
RPE 10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3
10-15 reps
RPE 10
3
Wrist Pronate Curl
6
10-15 reps
RPE 10
4
Fingers Back Wrist Stretch
1
60 secs
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Plate Pinch
3
20 secs
RPE 10
1B
Finger Curl
3
10-15 reps
RPE 10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3
10-15 reps
RPE 10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3
10-15 reps
RPE 10
3
Wrist Pronate Curl
6
10-15 reps
RPE 10
4
Fingers Back Wrist Stretch
1
60 secs
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Plate Pinch
3
20 secs
RPE 10
1B
Finger Curl
3
10-15 reps
RPE 10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3
10-15 reps
RPE 10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3
10-15 reps
RPE 10
3
Wrist Pronate Curl
6
10-15 reps
RPE 10
4
Fingers Back Wrist Stretch
1
60 secs
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Plate Pinch
3
20 secs
RPE 10
1B
Finger Curl
3
10-15 reps
RPE 10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3
10-15 reps
RPE 10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3
10-15 reps
RPE 10
3
Wrist Pronate Curl
6
10-15 reps
RPE 10
4
Fingers Back Wrist Stretch
1
60 secs
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Plate Pinch
3
25 secs
RPE 10
1B
Finger Curl
3
8-10 reps
RPE 10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3
8-10 reps
RPE 10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3
8-10 reps
RPE 10
3
Wrist Pronate Curl
6
8-10 reps
RPE 10
4
Fingers Back Wrist Stretch
1
60 secs
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Plate Pinch
3
25 secs
RPE 10
1B
Finger Curl
3
8-10 reps
RPE 10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3
8-10 reps
RPE 10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3
8-10 reps
RPE 10
3
Wrist Pronate Curl
6
8-10 reps
RPE 10
4
Fingers Back Wrist Stretch
1
60 secs
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Plate Pinch
3
25 secs
RPE 10
1B
Finger Curl
3
8-10 reps
RPE 10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3
8-10 reps
RPE 10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3
8-10 reps
RPE 10
3
Wrist Pronate Curl
6
8-10 reps
RPE 10
4
Fingers Back Wrist Stretch
1
60 secs
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Plate Pinch
3
25 secs
RPE 10
1B
Finger Curl
3
8-10 reps
RPE 10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3
8-10 reps
RPE 10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3
8-10 reps
RPE 10
3
Wrist Pronate Curl
6
8-10 reps
RPE 10
4
Fingers Back Wrist Stretch
1
60 secs
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Plate Pinch
3
30 secs
RPE 10
1B
Finger Curl
3
6-8 reps
RPE 10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3
6-8 reps
RPE 10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3
6-8 reps
RPE 10
3
Wrist Pronate Curl
6
6-8 reps
RPE 10
4
Fingers Back Wrist Stretch
1
60 secs
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Plate Pinch
3
30 secs
RPE 10
1B
Finger Curl
3
6-8 reps
RPE 10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3
6-8 reps
RPE 10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3
6-8 reps
RPE 10
3
Wrist Pronate Curl
6
6-8 reps
RPE 10
4
Fingers Back Wrist Stretch
1
60 secs
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Plate Pinch
3
35 secs
RPE 10
1B
Finger Curl
3
4-6 reps
RPE 10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3
4-6 reps
RPE 10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3
4-6 reps
RPE 10
3
Wrist Pronate Curl
6
4-6 reps
RPE 10
4
Fingers Back Wrist Stretch
1
60 secs
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Plate Pinch
3
35 secs
RPE 10
1B
Finger Curl
3
4-6 reps
RPE 10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3
4-6 reps
RPE 10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3
4-6 reps
RPE 10
3
Wrist Pronate Curl
6
4-6 reps
RPE 10
4
Fingers Back Wrist Stretch
1
60 secs
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Plate Pinch
3
20 secs
RPE 10
1B
Finger Curl
3
10-15 reps
RPE 10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3
10-15 reps
RPE 10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3
10-15 reps
RPE 10
3
Wrist Pronate Curl
6
10-15 reps
RPE 10
4
Fingers Back Wrist Stretch
1
60 secs
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Plate Pinch
3
20 secs
RPE 10
1B
Finger Curl
3
10-15 reps
RPE 10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3
10-15 reps
RPE 10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3
10-15 reps
RPE 10
3
Wrist Pronate Curl
6
10-15 reps
RPE 10
4
Fingers Back Wrist Stretch
1
60 secs
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Plate Pinch
3
20 secs
RPE 10
1B
Finger Curl
3
10-15 reps
RPE 10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3
10-15 reps
RPE 10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3
10-15 reps
RPE 10
3
Wrist Pronate Curl
6
10-15 reps
RPE 10
4
Fingers Back Wrist Stretch
1
60 secs
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Plate Pinch
3
20 secs
RPE 10
1B
Finger Curl
3
10-15 reps
RPE 10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3
10-15 reps
RPE 10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3
10-15 reps
RPE 10
3
Wrist Pronate Curl
6
10-15 reps
RPE 10
4
Fingers Back Wrist Stretch
1
60 secs
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Plate Pinch
3
25 secs
RPE 10
1B
Finger Curl
3
8-10 reps
RPE 10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3
8-10 reps
RPE 10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3
8-10 reps
RPE 10
3
Wrist Pronate Curl
6
8-10 reps
RPE 10
4
Fingers Back Wrist Stretch
1
60 secs
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Plate Pinch
3
25 secs
RPE 10
1B
Finger Curl
3
8-10 reps
RPE 10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3
8-10 reps
RPE 10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3
8-10 reps
RPE 10
3
Wrist Pronate Curl
6
8-10 reps
RPE 10
4
Fingers Back Wrist Stretch
1
60 secs
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Plate Pinch
3
25 secs
RPE 10
1B
Finger Curl
3
8-10 reps
RPE 10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3
8-10 reps
RPE 10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3
8-10 reps
RPE 10
3
Wrist Pronate Curl
6
8-10 reps
RPE 10
4
Fingers Back Wrist Stretch
1
60 secs
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Plate Pinch
3
25 secs
RPE 10
1B
Finger Curl
3
8-10 reps
RPE 10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3
8-10 reps
RPE 10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3
8-10 reps
RPE 10
3
Wrist Pronate Curl
6
8-10 reps
RPE 10
4
Fingers Back Wrist Stretch
1
60 secs
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Plate Pinch
3
30 secs
RPE 10
1B
Finger Curl
3
6-8 reps
RPE 10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3
6-8 reps
RPE 10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3
6-8 reps
RPE 10
3
Wrist Pronate Curl
6
6-8 reps
RPE 10
4
Fingers Back Wrist Stretch
1
60 secs
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Plate Pinch
3
30 secs
RPE 10
1B
Finger Curl
3
6-8 reps
RPE 10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3
6-8 reps
RPE 10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3
6-8 reps
RPE 10
3
Wrist Pronate Curl
6
6-8 reps
RPE 10
4
Fingers Back Wrist Stretch
1
60 secs
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Plate Pinch
3
35 secs
RPE 10
1B
Finger Curl
3
4-6 reps
RPE 10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3
4-6 reps
RPE 10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3
4-6 reps
RPE 10
3
Wrist Pronate Curl
6
4-6 reps
RPE 10
4
Fingers Back Wrist Stretch
1
60 secs
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Plate Pinch
3
35 secs
RPE 10
1B
Finger Curl
3
4-6 reps
RPE 10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3
4-6 reps
RPE 10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3
4-6 reps
RPE 10
3
Wrist Pronate Curl
6
4-6 reps
RPE 10
4
Fingers Back Wrist Stretch
1
60 secs
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Plate Pinch
3
20 secs
RPE 10
1B
Finger Curl
3
10-15 reps
RPE 10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3
10-15 reps
RPE 10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3
10-15 reps
RPE 10
3
Wrist Pronate Curl
6
10-15 reps
RPE 10
4
Fingers Back Wrist Stretch
1
60 secs
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Plate Pinch
3
20 secs
RPE 10
1B
Finger Curl
3
10-15 reps
RPE 10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3
10-15 reps
RPE 10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3
10-15 reps
RPE 10
3
Wrist Pronate Curl
6
10-15 reps
RPE 10
4
Fingers Back Wrist Stretch
1
60 secs
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Plate Pinch
3
20 secs
RPE 10
1B
Finger Curl
3
10-15 reps
RPE 10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3
10-15 reps
RPE 10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3
10-15 reps
RPE 10
3
Wrist Pronate Curl
6
10-15 reps
RPE 10
4
Fingers Back Wrist Stretch
1
60 secs
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Plate Pinch
3
20 secs
RPE 10
1B
Finger Curl
3
10-15 reps
RPE 10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3
10-15 reps
RPE 10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3
10-15 reps
RPE 10
3
Wrist Pronate Curl
6
10-15 reps
RPE 10
4
Fingers Back Wrist Stretch
1
60 secs
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Plate Pinch
3
25 secs
RPE 10
1B
Finger Curl
3
8-10 reps
RPE 10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3
8-10 reps
RPE 10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3
8-10 reps
RPE 10
3
Wrist Pronate Curl
6
8-10 reps
RPE 10
4
Fingers Back Wrist Stretch
1
60 secs
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Plate Pinch
3
25 secs
RPE 10
1B
Finger Curl
3
8-10 reps
RPE 10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3
8-10 reps
RPE 10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3
8-10 reps
RPE 10
3
Wrist Pronate Curl
6
8-10 reps
RPE 10
4
Fingers Back Wrist Stretch
1
60 secs
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Plate Pinch
3
25 secs
RPE 10
1B
Finger Curl
3
8-10 reps
RPE 10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3
8-10 reps
RPE 10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3
8-10 reps
RPE 10
3
Wrist Pronate Curl
6
8-10 reps
RPE 10
4
Fingers Back Wrist Stretch
1
60 secs
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Plate Pinch
3
25 secs
RPE 10
1B
Finger Curl
3
8-10 reps
RPE 10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3
8-10 reps
RPE 10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3
8-10 reps
RPE 10
3
Wrist Pronate Curl
6
8-10 reps
RPE 10
4
Fingers Back Wrist Stretch
1
60 secs
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Plate Pinch
3
30 secs
RPE 10
1B
Finger Curl
3
6-8 reps
RPE 10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3
6-8 reps
RPE 10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3
6-8 reps
RPE 10
3
Wrist Pronate Curl
6
6-8 reps
RPE 10
4
Fingers Back Wrist Stretch
1
60 secs
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Plate Pinch
3
30 secs
RPE 10
1B
Finger Curl
3
6-8 reps
RPE 10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3
6-8 reps
RPE 10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3
6-8 reps
RPE 10
3
Wrist Pronate Curl
6
6-8 reps
RPE 10
4
Fingers Back Wrist Stretch
1
60 secs
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Plate Pinch
3
35 secs
RPE 10
1B
Finger Curl
3
4-6 reps
RPE 10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3
4-6 reps
RPE 10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3
4-6 reps
RPE 10
3
Wrist Pronate Curl
6
4-6 reps
RPE 10
4
Fingers Back Wrist Stretch
1
60 secs
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Plate Pinch
3
35 secs
RPE 10
1B
Finger Curl
3
4-6 reps
RPE 10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3
4-6 reps
RPE 10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3
4-6 reps
RPE 10
3
Wrist Pronate Curl
6
4-6 reps
RPE 10
4
Fingers Back Wrist Stretch
1
60 secs
Week 1
1 / 12 Weeks
Day 1
1A
Plate Pinch3 Sets
20 secs
@10
1B
Finger Curl3 Sets
10-15 Reps
@10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)3 Sets
10-15 Reps
@10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)3 Sets
10-15 Reps
@10
3
Wrist Pronate Curl6 Sets
10-15 Reps
@10
4
Fingers Back Wrist Stretch1 Set
60 secs
Day 2
1A
Plate Pinch3 Sets
20 secs
@10
1B
Finger Curl3 Sets
10-15 Reps
@10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)3 Sets
10-15 Reps
@10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)3 Sets
10-15 Reps
@10
3
Wrist Pronate Curl6 Sets
10-15 Reps
@10
4
Fingers Back Wrist Stretch1 Set
60 secs
Day 3
1A
Plate Pinch3 Sets
20 secs
@10
1B
Finger Curl3 Sets
10-15 Reps
@10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)3 Sets
10-15 Reps
@10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)3 Sets
10-15 Reps
@10
3
Wrist Pronate Curl6 Sets
10-15 Reps
@10
4
Fingers Back Wrist Stretch1 Set
60 secs