Wrist Workout 1

By Pedro Bernardes

	Beginner (1-2 years)
	29 minutes/day \| 3 days/week \| 4 weeks
	Gain Strength
	Other, Weight Plate, Barbell, Flat Bench, 2 x Dumbbell Show More

Average Exertion

Average Cardio Intensity

Sometimes we are limited by our weak spots. In the case of the upper limbs the wrists are often that spot. This is a workout to help you improve the strength in your writs so you can progress in your upper body workout.

You can either just focus on your writs or add this workout to your weekly routine (in that case you can do it twice a week instead of 3).

Description

Week 1 Overview

Day 1:

Day 1

Day 2:

Rest

Day 3:

Day 3

Day 4:

Rest

Day 5:

Day 5

Day 6:

Rest

Day 7:

Rest

Day 1

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Exercise	Sets	Reps	Rest
1.Cable Roller Wrist Flexion	3 sets	10 reps	60s
2.Palms-Up Barbell Wrist Curl Over A Bench	3 sets	10 reps	60s
3.Palms-Down Barbell Wrist Curl Over A Bench	3 sets	10 reps	60s
4.Neutral Dumbbell Wrist Curl Over Bench	3 sets	10 reps	60s

Day 3

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Exercise	Sets	Reps	Rest
1.Cable Roller Wrist Flexion	3 sets	10 reps	60s
2.Palms-Up Barbell Wrist Curl Over A Bench	3 sets	10 reps	60s
3.Palms-Down Barbell Wrist Curl Over A Bench	3 sets	10 reps	60s
4.Neutral Dumbbell Wrist Curl Over Bench	3 sets	10 reps	60s

Day 5

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Exercise	Sets	Reps	Rest
1.Cable Roller Wrist Flexion	3 sets	10 reps	60s
2.Palms-Up Barbell Wrist Curl Over A Bench	3 sets	10 reps	60s
3.Palms-Down Barbell Wrist Curl Over A Bench	3 sets	10 reps	60s
4.Neutral Dumbbell Wrist Curl Over Bench	3 sets	10 reps	60s

Date Created: 2/11/2019, UTC

Last Updated: 9/12/2020, UTC

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