Clean and press – 4 sets, 12 reps
Arnold press – 4 sets, 12 reps
Alternating frontal and lateral raises – 4 sets, 12 reps
Rear delt – 4 sets, 8 reps (on each arm and then both arms together)
Hammer curls – 4 sets, 12 reps
Wrist curls – 3 sets, 12 reps
Reverse curls – 3 sets, 12 reps
Many athletes neglect to train their forearms, focusing instead on the “T-shirt muscles”. Like any other muscle group the forearms need proper attention to grow. One way of achieving this is by doing barbell wrist curls. This movement develops the inside of the forearms and creates a powerful look to the whole arm.
– Grasp a barbell with an underhand grip, keeping your hands fairly close together.
– Sit on a bench with your forearms flat and your wrists hanging over the edge.
– Bend your wrists to lower the barbell slowly towards the floor.
– Let the weight roll right to your fingertips at the bottom of the movement and then slowly curl it back up.
– Contract your forearms hard at the top of the movement and repeat for reps.
Remember, the forearms are endurance muscles that are used to being worked when you train other body parts. To encourage maximum growth, you will have to train them hard and make them burn. The barbell wrist curl will do the trick.