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TITANIUM FOREARMS
by Anthony E.
14 athletes joined
Program Description
For a vice like grip and Popeye forearms
Program Overview
Level
Beginner, Intermediate, Novice, Advanced
Goal
Bodybuilding
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
30 minutes
Created
Apr 17, 2024 08:15
Last Edited
Jun 14, 2024 08:56
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Week 1
1 / 12 Weeks
Day 1
1A
Plate Pinch
3 Sets
20 secs
@10
1B
Finger Curl
3 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 Curl
6 Sets
10-15 Reps
@10
4
Fingers Back Wrist Stretch
1 Set
60 secs
Day 2
1A
Plate Pinch
3 Sets
20 secs
@10
1B
Finger Curl
3 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 Curl
6 Sets
10-15 Reps
@10
4
Fingers Back Wrist Stretch
1 Set
60 secs
Day 3
1A
Plate Pinch
3 Sets
20 secs
@10
1B
Finger Curl
3 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 Curl
6 Sets
10-15 Reps
@10
4
Fingers Back Wrist Stretch
1 Set
60 secs
Day 1
1A
Plate Pinch
3 Sets
20 secs
@10
1B
Finger Curl
3 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 Curl
6 Sets
10-15 Reps
@10
4
Fingers Back Wrist Stretch
1 Set
60 secs
Day 2
1A
Plate Pinch
3 Sets
20 secs
@10
1B
Finger Curl
3 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 Curl
6 Sets
10-15 Reps
@10
4
Fingers Back Wrist Stretch
1 Set
60 secs
Day 3
1A
Plate Pinch
3 Sets
20 secs
@10
1B
Finger Curl
3 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 Curl
6 Sets
10-15 Reps
@10
4
Fingers Back Wrist Stretch
1 Set
60 secs
Day 1
1A
Plate Pinch
3 Sets
20 secs
@10
1B
Finger Curl
3 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 Curl
6 Sets
10-15 Reps
@10
4
Fingers Back Wrist Stretch
1 Set
60 secs
Day 2
1A
Plate Pinch
3 Sets
20 secs
@10
1B
Finger Curl
3 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 Curl
6 Sets
10-15 Reps
@10
4
Fingers Back Wrist Stretch
1 Set
60 secs
Day 3
1A
Plate Pinch
3 Sets
20 secs
@10
1B
Finger Curl
3 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 Curl
6 Sets
10-15 Reps
@10
4
Fingers Back Wrist Stretch
1 Set
60 secs
Day 1
1A
Plate Pinch
3 Sets
20 secs
@10
1B
Finger Curl
3 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 Curl
6 Sets
10-15 Reps
@10
4
Fingers Back Wrist Stretch
1 Set
60 secs
Day 2
1A
Plate Pinch
3 Sets
20 secs
@10
1B
Finger Curl
3 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 Curl
6 Sets
10-15 Reps
@10
4
Fingers Back Wrist Stretch
1 Set
60 secs
Day 3
1A
Plate Pinch
3 Sets
20 secs
@10
1B
Finger Curl
3 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 Curl
6 Sets
10-15 Reps
@10
4
Fingers Back Wrist Stretch
1 Set
60 secs
Day 1
1A
Plate Pinch
3 Sets
25 secs
@10
1B
Finger Curl
3 Sets
8-10 Reps
@10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3 Sets
8-10 Reps
@10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3 Sets
8-10 Reps
@10
3
Wrist Pronate Curl
6 Sets
8-10 Reps
@10
4
Fingers Back Wrist Stretch
1 Set
60 secs
Day 2
1A
Plate Pinch
3 Sets
25 secs
@10
1B
Finger Curl
3 Sets
8-10 Reps
@10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3 Sets
8-10 Reps
@10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3 Sets
8-10 Reps
@10
3
Wrist Pronate Curl
6 Sets
8-10 Reps
@10
4
Fingers Back Wrist Stretch
1 Set
60 secs
Day 3
1A
Plate Pinch
3 Sets
25 secs
@10
1B
Finger Curl
3 Sets
8-10 Reps
@10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3 Sets
8-10 Reps
@10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3 Sets
8-10 Reps
@10
3
Wrist Pronate Curl
6 Sets
8-10 Reps
@10
4
Fingers Back Wrist Stretch
1 Set
60 secs
Day 1
1A
Plate Pinch
3 Sets
25 secs
@10
1B
Finger Curl
3 Sets
8-10 Reps
@10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3 Sets
8-10 Reps
@10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3 Sets
8-10 Reps
@10
3
Wrist Pronate Curl
6 Sets
8-10 Reps
@10
4
Fingers Back Wrist Stretch
1 Set
60 secs
Day 2
1A
Plate Pinch
3 Sets
25 secs
@10
1B
Finger Curl
3 Sets
8-10 Reps
@10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3 Sets
8-10 Reps
@10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3 Sets
8-10 Reps
@10
3
Wrist Pronate Curl
6 Sets
8-10 Reps
@10
4
Fingers Back Wrist Stretch
1 Set
60 secs
Day 3
1A
Plate Pinch
3 Sets
25 secs
@10
1B
Finger Curl
3 Sets
8-10 Reps
@10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3 Sets
8-10 Reps
@10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3 Sets
8-10 Reps
@10
3
Wrist Pronate Curl
6 Sets
8-10 Reps
@10
4
Fingers Back Wrist Stretch
1 Set
60 secs
Day 1
1A
Plate Pinch
3 Sets
25 secs
@10
1B
Finger Curl
3 Sets
8-10 Reps
@10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3 Sets
8-10 Reps
@10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3 Sets
8-10 Reps
@10
3
Wrist Pronate Curl
6 Sets
8-10 Reps
@10
4
Fingers Back Wrist Stretch
1 Set
60 secs
Day 2
1A
Plate Pinch
3 Sets
25 secs
@10
1B
Finger Curl
3 Sets
8-10 Reps
@10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3 Sets
8-10 Reps
@10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3 Sets
8-10 Reps
@10
3
Wrist Pronate Curl
6 Sets
8-10 Reps
@10
4
Fingers Back Wrist Stretch
1 Set
60 secs
Day 3
1A
Plate Pinch
3 Sets
25 secs
@10
1B
Finger Curl
3 Sets
8-10 Reps
@10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3 Sets
8-10 Reps
@10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3 Sets
8-10 Reps
@10
3
Wrist Pronate Curl
6 Sets
8-10 Reps
@10
4
Fingers Back Wrist Stretch
1 Set
60 secs
Day 1
1A
Plate Pinch
3 Sets
25 secs
@10
1B
Finger Curl
3 Sets
8-10 Reps
@10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3 Sets
8-10 Reps
@10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3 Sets
8-10 Reps
@10
3
Wrist Pronate Curl
6 Sets
8-10 Reps
@10
4
Fingers Back Wrist Stretch
1 Set
60 secs
Day 2
1A
Plate Pinch
3 Sets
25 secs
@10
1B
Finger Curl
3 Sets
8-10 Reps
@10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3 Sets
8-10 Reps
@10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3 Sets
8-10 Reps
@10
3
Wrist Pronate Curl
6 Sets
8-10 Reps
@10
4
Fingers Back Wrist Stretch
1 Set
60 secs
Day 3
1A
Plate Pinch
3 Sets
25 secs
@10
1B
Finger Curl
3 Sets
8-10 Reps
@10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3 Sets
8-10 Reps
@10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3 Sets
8-10 Reps
@10
3
Wrist Pronate Curl
6 Sets
8-10 Reps
@10
4
Fingers Back Wrist Stretch
1 Set
60 secs
Day 1
1A
Plate Pinch
3 Sets
30 secs
@10
1B
Finger Curl
3 Sets
6-8 Reps
@10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3 Sets
6-8 Reps
@10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3 Sets
6-8 Reps
@10
3
Wrist Pronate Curl
6 Sets
6-8 Reps
@10
4
Fingers Back Wrist Stretch
1 Set
60 secs
Day 2
1A
Plate Pinch
3 Sets
30 secs
@10
1B
Finger Curl
3 Sets
6-8 Reps
@10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3 Sets
6-8 Reps
@10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3 Sets
6-8 Reps
@10
3
Wrist Pronate Curl
6 Sets
6-8 Reps
@10
4
Fingers Back Wrist Stretch
1 Set
60 secs
Day 3
1A
Plate Pinch
3 Sets
30 secs
@10
1B
Finger Curl
3 Sets
6-8 Reps
@10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3 Sets
6-8 Reps
@10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3 Sets
6-8 Reps
@10
3
Wrist Pronate Curl
6 Sets
6-8 Reps
@10
4
Fingers Back Wrist Stretch
1 Set
60 secs
Day 1
1A
Plate Pinch
3 Sets
30 secs
@10
1B
Finger Curl
3 Sets
6-8 Reps
@10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3 Sets
6-8 Reps
@10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3 Sets
6-8 Reps
@10
3
Wrist Pronate Curl
6 Sets
6-8 Reps
@10
4
Fingers Back Wrist Stretch
1 Set
60 secs
Day 2
1A
Plate Pinch
3 Sets
30 secs
@10
1B
Finger Curl
3 Sets
6-8 Reps
@10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3 Sets
6-8 Reps
@10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3 Sets
6-8 Reps
@10
3
Wrist Pronate Curl
6 Sets
6-8 Reps
@10
4
Fingers Back Wrist Stretch
1 Set
60 secs
Day 3
1A
Plate Pinch
3 Sets
30 secs
@10
1B
Finger Curl
3 Sets
6-8 Reps
@10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3 Sets
6-8 Reps
@10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3 Sets
6-8 Reps
@10
3
Wrist Pronate Curl
6 Sets
6-8 Reps
@10
4
Fingers Back Wrist Stretch
1 Set
60 secs
Day 1
1A
Plate Pinch
3 Sets
35 secs
@10
1B
Finger Curl
3 Sets
4-6 Reps
@10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3 Sets
4-6 Reps
@10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3 Sets
4-6 Reps
@10
3
Wrist Pronate Curl
6 Sets
4-6 Reps
@10
4
Fingers Back Wrist Stretch
1 Set
60 secs
Day 2
1A
Plate Pinch
3 Sets
35 secs
@10
1B
Finger Curl
3 Sets
4-6 Reps
@10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3 Sets
4-6 Reps
@10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3 Sets
4-6 Reps
@10
3
Wrist Pronate Curl
6 Sets
4-6 Reps
@10
4
Fingers Back Wrist Stretch
1 Set
60 secs
Day 3
1A
Plate Pinch
3 Sets
35 secs
@10
1B
Finger Curl
3 Sets
4-6 Reps
@10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3 Sets
4-6 Reps
@10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3 Sets
4-6 Reps
@10
3
Wrist Pronate Curl
6 Sets
4-6 Reps
@10
4
Fingers Back Wrist Stretch
1 Set
60 secs
Day 2
1A
Plate Pinch
3 Sets
35 secs
@10
1B
Finger Curl
3 Sets
4-6 Reps
@10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3 Sets
4-6 Reps
@10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3 Sets
4-6 Reps
@10
3
Wrist Pronate Curl
6 Sets
4-6 Reps
@10
4
Fingers Back Wrist Stretch
1 Set
60 secs
Day 3
1A
Plate Pinch
3 Sets
35 secs
@10
1B
Finger Curl
3 Sets
4-6 Reps
@10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3 Sets
4-6 Reps
@10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3 Sets
4-6 Reps
@10
3
Wrist Pronate Curl
6 Sets
4-6 Reps
@10
4
Fingers Back Wrist Stretch
1 Set
60 secs
Day 1
1A
Plate Pinch
3 Sets
35 secs
@10
1B
Finger Curl
3 Sets
4-6 Reps
@10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3 Sets
4-6 Reps
@10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3 Sets
4-6 Reps
@10
3
Wrist Pronate Curl
6 Sets
4-6 Reps
@10
4
Fingers Back Wrist Stretch
1 Set
60 secs