Forearm Gainerz

by William Chaplin

1 athletes joined

Program Description

Get armwrestler forearms.

Program Overview

Level
Novice
Goal
Muscle & Sculpting
Equipment
Garage Gym
Program Length
1 week
Time Per Workout
30 minutes
Created
May 25, 2025 01:04
Last Edited
May 26, 2025 05:59

BlogBannerPC

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

BlogBannerPC

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

Pronation With Belt

3

12 reps

RPE 9

2

Reverse Bicep Curl (EZ Bar)

3

10 reps

RPE 8

3

Wrist Curls

3

12 reps

RPE 8

4

Reverse Wrist Curl (Dumbbell)

3

12 reps

RPE 8

5

Pronation And Supination (Dumbell)

3

12 reps

RPE 7

6

Pinch Plate Hold

3

1 mins

RPE 9

Day 2

1

Pronation With Belt

3

12 reps

RPE 9

2

Reverse Bicep Curl (EZ Bar)

3

10 reps

RPE 8

3

Wrist Curls

3

12 reps

RPE 8

4

Reverse Wrist Curl (Dumbbell)

3

12 reps

RPE 8

5

Pronation And Supination (Dumbell)

3

12 reps

RPE 7

6

Pinch Plate Hold

3

1 mins

RPE 9

Day 3

1

Pronation With Belt

3

12 reps

RPE 9

2

Reverse Bicep Curl (EZ Bar)

3

10 reps

RPE 8

3

Wrist Curls

3

12 reps

RPE 8

4

Reverse Wrist Curl (Dumbbell)

3

12 reps

RPE 8

5

Pronation And Supination (Dumbell)

3

12 reps

RPE 7

6

Pinch Plate Hold

3

1 mins

RPE 9

Day 1

1

Pronation With Belt

3 Sets

12 Reps

@9

2

Reverse Bicep Curl (EZ Bar)

3 Sets

10 Reps

@8

3

Wrist Curls

3 Sets

12 Reps

@8

4

Reverse Wrist Curl (Dumbbell)

3 Sets

12 Reps

@8

5

Pronation And Supination (Dumbell)

3 Sets

12 Reps

@7

6

Pinch Plate Hold

3 Sets

1 mins

@9

Day 2

1

Pronation With Belt

3 Sets

12 Reps

@9

2

Reverse Bicep Curl (EZ Bar)

3 Sets

10 Reps

@8

3

Wrist Curls

3 Sets

12 Reps

@8

4

Reverse Wrist Curl (Dumbbell)

3 Sets

12 Reps

@8

5

Pronation And Supination (Dumbell)

3 Sets

12 Reps

@7

6

Pinch Plate Hold

3 Sets

1 mins

@9

Day 3

1

Pronation With Belt

3 Sets

12 Reps

@9

2

Reverse Bicep Curl (EZ Bar)

3 Sets

10 Reps

@8

3

Wrist Curls

3 Sets

12 Reps

@8

4

Reverse Wrist Curl (Dumbbell)

3 Sets

12 Reps

@8

5

Pronation And Supination (Dumbell)

3 Sets

12 Reps

@7

6

Pinch Plate Hold

3 Sets

1 mins

@9