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David Horne's basic grip routine
by Gianni
1113 athletes joined
4.5
(2 ratings)
Program Description
It's an additional component to add to your existing training to specifically increase grip strength and add some forearm mass. As far as increasing weight goes just increase weight as necessary but remember this is a marathon not a Sprint especially considering if you go too hard and mess up your hands it will affect your other training as well. Also for the two-hand plate pinch as you get heavier a good suggestion would be to put plates onto a t-bar row bar and then hold it that way.
Program Overview
Level
Beginner
Goal
Powerbuilding
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
20 minutes
Created
Jan 03, 2024 02:29
Last Edited
Jun 16, 2024 08:57
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Week 1
1 / 12 Weeks
Day 1
1
2 Hand Plate Pinch
3 Sets
20 secs
2
Finger Curl
3 Sets
15 Reps
3
Wrist Curls
3 Sets
15 Reps
4
Reverse Wrist Curl (Barbell)
3 Sets
15 Reps
Day 2
1
2 Hand Plate Pinch
3 Sets
20 secs
2
Finger Curl
3 Sets
15 Reps
3
Wrist Curls
3 Sets
15 Reps
4
Reverse Wrist Curl (Barbell)
3 Sets
15 Reps
Day 3
1
2 Hand Plate Pinch
3 Sets
20 secs
2
Finger Curl
3 Sets
15 Reps
3
Wrist Curls
3 Sets
15 Reps
4
Reverse Wrist Curl (Barbell)
3 Sets
15 Reps
Day 1
1
2 Hand Plate Pinch
3 Sets
20 secs
2
Finger Curl
3 Sets
15 Reps
3
Wrist Curls
3 Sets
15 Reps
4
Reverse Wrist Curl (Barbell)
3 Sets
15 Reps
Day 2
1
2 Hand Plate Pinch
3 Sets
20 secs
2
Finger Curl
3 Sets
15 Reps
3
Wrist Curls
3 Sets
15 Reps
4
Reverse Wrist Curl (Barbell)
3 Sets
15 Reps
Day 3
1
2 Hand Plate Pinch
3 Sets
20 secs
2
Finger Curl
3 Sets
15 Reps
3
Wrist Curls
3 Sets
15 Reps
4
Reverse Wrist Curl (Barbell)
3 Sets
15 Reps
Day 1
1
2 Hand Plate Pinch
3 Sets
20 secs
2
Finger Curl
3 Sets
15 Reps
3
Wrist Curls
3 Sets
15 Reps
4
Reverse Wrist Curl (Barbell)
3 Sets
15 Reps
Day 2
1
2 Hand Plate Pinch
3 Sets
20 secs
2
Finger Curl
3 Sets
15 Reps
3
Wrist Curls
3 Sets
15 Reps
4
Reverse Wrist Curl (Barbell)
3 Sets
15 Reps
Day 3
1
2 Hand Plate Pinch
3 Sets
20 secs
2
Finger Curl
3 Sets
15 Reps
3
Wrist Curls
3 Sets
15 Reps
4
Reverse Wrist Curl (Barbell)
3 Sets
15 Reps
Day 1
1
2 Hand Plate Pinch
3 Sets
20 secs
2
Finger Curl
3 Sets
15 Reps
3
Wrist Curls
3 Sets
15 Reps
4
Reverse Wrist Curl (Barbell)
3 Sets
15 Reps
Day 2
1
2 Hand Plate Pinch
3 Sets
20 secs
2
Finger Curl
3 Sets
15 Reps
3
Wrist Curls
3 Sets
15 Reps
4
Reverse Wrist Curl (Barbell)
3 Sets
15 Reps
Day 3
1
2 Hand Plate Pinch
3 Sets
20 secs
2
Finger Curl
3 Sets
15 Reps
3
Wrist Curls
3 Sets
15 Reps
4
Reverse Wrist Curl (Barbell)
3 Sets
15 Reps
Day 1
1
2 Hand Plate Pinch
3 Sets
20 secs
2
Finger Curl
3 Sets
15 Reps
3
Wrist Curls
3 Sets
15 Reps
4
Reverse Wrist Curl (Barbell)
3 Sets
15 Reps
Day 2
1
2 Hand Plate Pinch
3 Sets
20 secs
2
Finger Curl
3 Sets
15 Reps
3
Wrist Curls
3 Sets
15 Reps
4
Reverse Wrist Curl (Barbell)
3 Sets
15 Reps
Day 3
1
2 Hand Plate Pinch
3 Sets
20 secs
2
Finger Curl
3 Sets
15 Reps
3
Wrist Curls
3 Sets
15 Reps
4
Reverse Wrist Curl (Barbell)
3 Sets
15 Reps
Day 1
1
2 Hand Plate Pinch
3 Sets
20 secs
2
Finger Curl
3 Sets
15 Reps
3
Wrist Curls
3 Sets
15 Reps
4
Reverse Wrist Curl (Barbell)
3 Sets
15 Reps
Day 2
1
2 Hand Plate Pinch
3 Sets
20 secs
2
Finger Curl
3 Sets
15 Reps
3
Wrist Curls
3 Sets
15 Reps
4
Reverse Wrist Curl (Barbell)
3 Sets
15 Reps
Day 3
1
2 Hand Plate Pinch
3 Sets
20 secs
2
Finger Curl
3 Sets
15 Reps
3
Wrist Curls
3 Sets
15 Reps
4
Reverse Wrist Curl (Barbell)
3 Sets
15 Reps
Day 1
1
2 Hand Plate Pinch
3 Sets
20 secs
2
Finger Curl
3 Sets
15 Reps
3
Wrist Curls
3 Sets
15 Reps
4
Reverse Wrist Curl (Barbell)
3 Sets
15 Reps
Day 2
1
2 Hand Plate Pinch
3 Sets
20 secs
2
Finger Curl
3 Sets
15 Reps
3
Wrist Curls
3 Sets
15 Reps
4
Reverse Wrist Curl (Barbell)
3 Sets
15 Reps
Day 3
1
2 Hand Plate Pinch
3 Sets
20 secs
2
Finger Curl
3 Sets
15 Reps
3
Wrist Curls
3 Sets
15 Reps
4
Reverse Wrist Curl (Barbell)
3 Sets
15 Reps
Day 1
1
2 Hand Plate Pinch
3 Sets
20 secs
2
Finger Curl
3 Sets
15 Reps
3
Wrist Curls
3 Sets
15 Reps
4
Reverse Wrist Curl (Barbell)
3 Sets
15 Reps
Day 2
1
2 Hand Plate Pinch
3 Sets
20 secs
2
Finger Curl
3 Sets
15 Reps
3
Wrist Curls
3 Sets
15 Reps
4
Reverse Wrist Curl (Barbell)
3 Sets
15 Reps
Day 3
1
2 Hand Plate Pinch
3 Sets
20 secs
2
Finger Curl
3 Sets
15 Reps
3
Wrist Curls
3 Sets
15 Reps
4
Reverse Wrist Curl (Barbell)
3 Sets
15 Reps
Day 1
1
2 Hand Plate Pinch
3 Sets
20 secs
2
Finger Curl
3 Sets
15 Reps
3
Wrist Curls
3 Sets
15 Reps
4
Reverse Wrist Curl (Barbell)
3 Sets
15 Reps
Day 2
1
2 Hand Plate Pinch
3 Sets
20 secs
2
Finger Curl
3 Sets
15 Reps
3
Wrist Curls
3 Sets
15 Reps
4
Reverse Wrist Curl (Barbell)
3 Sets
15 Reps
Day 3
1
2 Hand Plate Pinch
3 Sets
20 secs
2
Finger Curl
3 Sets
15 Reps
3
Wrist Curls
3 Sets
15 Reps
4
Reverse Wrist Curl (Barbell)
3 Sets
15 Reps
Day 1
1
2 Hand Plate Pinch
3 Sets
20 secs
2
Finger Curl
3 Sets
15 Reps
3
Wrist Curls
3 Sets
15 Reps
4
Reverse Wrist Curl (Barbell)
3 Sets
15 Reps
Day 2
1
2 Hand Plate Pinch
3 Sets
20 secs
2
Finger Curl
3 Sets
15 Reps
3
Wrist Curls
3 Sets
15 Reps
4
Reverse Wrist Curl (Barbell)
3 Sets
15 Reps
Day 3
1
2 Hand Plate Pinch
3 Sets
20 secs
2
Finger Curl
3 Sets
15 Reps
3
Wrist Curls
3 Sets
15 Reps
4
Reverse Wrist Curl (Barbell)
3 Sets
15 Reps
Day 1
1
2 Hand Plate Pinch
3 Sets
20 secs
2
Finger Curl
3 Sets
15 Reps
3
Wrist Curls
3 Sets
15 Reps
4
Reverse Wrist Curl (Barbell)
3 Sets
15 Reps
Day 2
1
2 Hand Plate Pinch
3 Sets
20 secs
2
Finger Curl
3 Sets
15 Reps
3
Wrist Curls
3 Sets
15 Reps
4
Reverse Wrist Curl (Barbell)
3 Sets
15 Reps
Day 3
1
2 Hand Plate Pinch
3 Sets
20 secs
2
Finger Curl
3 Sets
15 Reps
3
Wrist Curls
3 Sets
15 Reps
4
Reverse Wrist Curl (Barbell)
3 Sets
15 Reps
Day 1
1
2 Hand Plate Pinch
3 Sets
20 secs
2
Finger Curl
3 Sets
15 Reps
3
Wrist Curls
3 Sets
15 Reps
4
Reverse Wrist Curl (Barbell)
3 Sets
15 Reps
Day 2
1
2 Hand Plate Pinch
3 Sets
20 secs
2
Finger Curl
3 Sets
15 Reps
3
Wrist Curls
3 Sets
15 Reps
4
Reverse Wrist Curl (Barbell)
3 Sets
15 Reps
Day 3
1
2 Hand Plate Pinch
3 Sets
20 secs
2
Finger Curl
3 Sets
15 Reps
3
Wrist Curls
3 Sets
15 Reps
4
Reverse Wrist Curl (Barbell)
3 Sets
15 Reps
What People Are Saying(2 ratings)
Only ratings with written feedback are displayed here.
4.50/ 5
Josemaria L.Age 22, Man
2 months ago
0 weeks complete
4 years of prior experience
As expected strength gains
As expected muscle gains
None modifications
Simple yet effective forearm workout for everyone, I always do it at the end of my workouts, recommended for everyone trying to grow their forearms.
AdrianAge 35, Man
5 months ago
0 weeks complete
5 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
I highly suggest incorporating this workout into your workout schedule. Forearms were on fire everytime I finished and the pumps were great.