I see u r on a quest for thicc forearms. May I suggest some arm wrestling style training.
I’ve been dabbling a bit during lockdown and it’s good shit.
The rotators of the wrist have decent hypertrophy potential if u check out any decent arm wrestler. All big forearms even if their upper arms aren’t bodybuilder esque
Sure, what kind of training exercises do you recommend? I’ve just been hitting them at every angle I can twice a week at the end of my workouts.
On top of what ur already doing if incorporate a pronation and radial deviation movements. A towel or martial arts belt will do the job. Just need to set it up the right way so the resistance is applied properly. Second vid is the radial deviation movement at about the 5:30 mark. Since u already do hammers u don’t have to curl at all. Just keep the elbow angle fixed and do the wrist tilting. Ima do a little bit right now myself lel
I can totally add those in. It seems like both are possible with a towel and dumbbell or kettlebell (I don’t have the latter). Thanks!
Barbell Row underhand: 85lbs 3x8
Dumbbell rows: 83.75lbs 3x8
Chin up on rings: BW 7,7,6
Face Pulls 37.5lbs 3x10 - form correction
Standing calf raises: 32.5lbs 3x10
Barbell bench: 195lbs 3x6
Arnold Press: 43.75 3x8
Hammer Curls: 33.75lbs 3x8
Tricep extensions: 45lbs 3x10
Ab roller: 3x14
Captains of crush: #1 8,11,10
Twist yo wrist: 11.5lbs 3x3
Bulgarian Split Squat: 45lbs each 3x6
Barbell Hip Thrust: 230lbs 3x8
Leg Curls with Bands: 1 black + 1 red band 3x12
External shoulder rotations: 13.25lbs 3x10
Standing calf raises: 35lbs 3x12
Too much cardio
Barbell bench: 195lbs 6,7 + 197.5lbs x6
Incline barbell bench: 135lbs 3x8
Dumbbell bench: 67.5lbs 3x8
Ab roller: 3x15
Wrist roller (arms out) 10lbs 3x3
Captains of crush: #1 12,12,10
Bench is starting to stall and getting some shoulder pain on the right. Still maintaining my calorie deficit.
Going to switch Fridays to Spoto press and drop the weight a bit and see how that goes. Going to still try PRs on Mondays. Perhaps drop 10lbs and work up to 200 slowly.
Barbell Row underhand: 90lbs 3x8
Chin up on rings: BW 8,7,7
Dumbbell rows: 85lbs 3x8
Face Pulls 40lbs 3x10
Standing calf raises: 36.26 12,10,10
Spoto Press: 170lbs 3x8
Arnold Press: 45lbs 3x8
Hammer Curls: 35lbs 3x8
Tricep extensions: 47.5lbs 3x10
Ab roller: 3x16
Captains of crush: #1 13,13,12
DB wrist pronation: 20lbs 10,10,6 - thanks @guineapig
Taking the rest of the week off. Had a short vacation planned and will be back Monday or Tuesday and will starting a new training cycle.
I’m going to emphasize shoulder pressing and arms a little more for the next few months. Stay tuned.
How do u do em with a db?
Wrapped an old tshirt around the top.
Is that Dem IronMaster DBs. $$$$$
Yes. But worth every penny.
They are best in class also most expensi in class lel. In an ideal world I’d have em with the expansion pack. Maybe one day I’ll be DB pressing like 70-80kg / 150 lb plus so would be cool
Expansion pack is a must if you do any sort of DB rows. They have decent sales once in a while, at least pre-COVID.
Well I’ll look into when they restock in like 5 years
