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  • Noiembrie - Fa & Wrists

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    Avădanei Vlad Ionuț
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    The document outlines a weekly workout routine focused on strengthening the forearms and wrists. It includes a daily warmup routine consisting of 10 exercises in 2-3 sets. There is also a strength routine done 1-2 times per week with 6 exercises in 2 sets. The routine provides details on exercises, sets, reps and rest periods over the course of two sample weeks. Prevention tips and technique pointers are also mentioned.

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    1. NOIEMBRIE - FA & WRISTS

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    The document outlines a weekly workout routine focused on strengthening the forearms and wrists. It includes a daily warmup routine consisting of 10 exercises in 2-3 sets. There is also a strength routine done 1-2 times per week with 6 exercises in 2 sets. The routine provides details on exercises, sets, reps and rest periods over the course of two sample weeks. Prevention tips and technique pointers are also mentioned.

    Copyright:

    © All Rights Reserved
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    Download as docx, pdf, or txt
    1 views9 pages

    Noiembrie - Fa & Wrists

    Uploaded by

    Avădanei Vlad Ionuț
    The document outlines a weekly workout routine focused on strengthening the forearms and wrists. It includes a daily warmup routine consisting of 10 exercises in 2-3 sets. There is also a strength routine done 1-2 times per week with 6 exercises in 2 sets. The routine provides details on exercises, sets, reps and rest periods over the course of two sample weeks. Prevention tips and technique pointers are also mentioned.

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    of 9

    IRON WRISTS & FOREARMS

    | A. WARMUP ROUTINE | B. STRENGTH ROUTINE | C. PREVENTION | D. TECHNIQUE |

    A. WARMUP ROUTINE | KNEE TO PUSHUP POSITION | REST 1 – 2 MIN | 3 MULTISETS & 1 SET |
    MULTISET 1 – GENTLY & SLOW & MULTISET 2 & 3 – HARDER & FASTER - DAILY
    1. HANDS FRONT LEAN – 5 reps
    2. HANDS SIDES LEAN – 5 reps
    3. HANDS SUPINATED BACK LEAN - 5 reps
    4. HANDS EXTENSION LEAN OVERHANDS – 10s hold
    5. FIRST KNUCKLE RAISES / (PALM RAISES) – 10 reps
    6. FINGERTIPS RAISES – 10 reps
    7. WRISTS EXTENSIONS – 10 reps
    8. 4 FINGERS HOLDS – 10s hold
    9. THUMBS HOLDS – 10s hold
    10. FINGERTIPS HOLDS – 30s hold
    SET 1 – BAR HANG – TWO ARMS – 3 SETS x 1 – 45+ SEC | COUPLE TIMES PER WEEK |

    B. STRENGTH ROUTINE | x1-2 / WEEK | REST 1 – 2 MIN | END OF A WORKOUT / ANOTHER DAY |
    WORKOUT 1 - ADD KG – 2 – 3 SETS
    1. WRIST EXTENSION 1A – THUMB OVER THE BAR - 2 x 20 – 30 reps | ALT | NO REST |
    2. WRIST FLEXION 2A – 2 x 20 – 30 reps | 1R |
    3. ULNAR DEVIATION 2A - 2 x 20 – 30 reps | 1R |
    4. PLATE PINCHING 2A - 2 x 10 – 30 sec | 1R |
    5. FINGER CURLS 1A - 2 x 20 – 30 reps | ALT | NO REST |
    6. SQUEEZE HANDLE - 2 x 20 – 30 reps | ALT | NO REST |
    C. PREVENTION | WRISTS SUPPORTS |
    D. TECHNIQUE | STRONG FOREARMS = REDUCE AMOUNT OF LEAN ON PLANCHE |
    NOIEMBRIE | 30. 10 – 30. 11. 2023 |
    A. WARMUP ROUTINE | DAILY |
    | MULTISET 1 | | POSITION | 1 – 2 REST | 2 - 3 MSETS |
    1. HANDS FRONT LEAN | 5 REPS |
    2. HANDS SIDES LEAN | 5 REPS |
    3. HANDS BACK LEAN | 5 REPS |
    4. OVERHAND LEAN EXT HOLD | 10 SEC |
    5. 1st KNUCKLE RAISES | 10 REPS |
    6. FINGERTIPS RAISES | 10 REPS |
    7. WRISTS EXTENSIONS | 10 REPS |
    8. 4 FINGERTIPS HOLD | 10 SEC |
    9. THUMBS HOLD | 10 SEC |
    10. FINGERTIPS HOLD | 30 SEC |
    | SET 2 | | 1 REST | 3 SETS |
    1. BAR HAND | TWO ARMS | | 2 - 3 SETS x 50+ SEC |
    B. STRENGTH ROUTINE | X2 / WEEK |
    | WORKOUT 1 | | 1R | NO REST | ALT | 2 SETS |
    1. WRIST EXTENSION 1A | 2 x 20 – 30 reps | DB / PLATE |
    2. WRIST FLEXION 2A | 2 x 20 – 30 reps | DB |
    3. ULNAR DEVIATION 1A | 2 x 10 – 30 reps | BAR |
    4. PLATE PINCHING 2A | 2 x 20 – 30 sec | KG |
    5. FINGER CURLS 1A | 2 x 20 – 30 reps | DB |
    6. SQUEEZE HANDLE | 2 x 20 – 30 reps | KG |
    WEEK 1 | 30. 10 – 05. 11. 2023 |
    LUNI | 30. 10. 2023 | FOREARMS SHORT |
    A. WARMUP ROUTINE | DAILY |
    | MULTISET 1 | | 900 KNEES | 1 REST | 2 MSETS |
    1. HANDS FRONT LEAN | 5 REPS | 5. 5 |
    2. HANDS SIDES LEAN | 5 REPS | 5. 5 |
    3. HANDS BACK LEAN | 5 REPS | 5. 5 |
    4. OVERHAND LEAN EXT HOLD | 10 SEC | 10s. 10s |
    st
    5. 1 KNUCKLE RAISES | 10 REPS | 10. 10 |
    6. FINGERTIPS RAISES | 10 REPS | 10. 10 |
    7. WRISTS EXTENSIONS | 10 REPS | 10. 10 |
    8. 4 FINGERTIPS HOLD | 10 SEC | 10s. 10s |
    9. THUMBS HOLD | 10 SEC | 10s. 10s |
    10. FINGERTIPS HOLD | 30 SEC | 30s. 30s |
    | SET 2 | | 1 REST |
    1. BAR HAND | TWO ARMS | | 2 – 3 SETS x 50+ SEC | 50s. 50s |
    MARTI | 31. 10. 2023 |
    MIERCURI | 01. 11. 2023 |
    A. WARMUP ROUTINE | DAILY |
    | MULTISET 1 | | 900 KNEES | 1 REST | 2 MSETS |
    1. HANDS FRONT LEAN | 5 REPS | 5. 5 |
    2. HANDS SIDES LEAN | 5 REPS | 5. 5 |
    3. HANDS BACK LEAN | 5 REPS | 5. 5 |
    4. OVERHAND LEAN EXT HOLD | 10 SEC | 10s. 10s |
    5. 1st KNUCKLE RAISES | 10 REPS | 10. 10 |
    6. FINGERTIPS RAISES | 10 REPS | 10. 10 |
    7. WRISTS EXTENSIONS | 10 REPS | 10. 10 |
    8. 4 FINGERTIPS HOLD | 10 SEC | 10s. 10s |
    9. THUMBS HOLD | 10 SEC | 10s. 10s |
    10. FINGERTIPS HOLD | 30 SEC | 30s. 30s |
    | SET 2 | | 1 REST |
    1. BAR HAND | TWO ARMS | | 2 – 3 SETS x 50+ SEC | 50s. 50s |
    B. STRENGTH ROUTINE | X2 / WEEK |
    | WORKOUT 1 | | 1R | NO REST | ALT | 2 SETS |
    1. WRIST EXTENSION 1A | 2 x 20 – 30 reps | DB BAR | 20. 20 | ALT |
    2. WRIST FLEXION 2A | 2 x 20 – 30 reps | 7 KG DB | 20. 20 | 1R |
    3. ULNAR DEVIATION 1A | 2 x 10 – 30 reps | DB BAR | 20. 20 | ALT |
    4. PLATE PINCHING 2A | 2 x 20 – 30 sec | 5 KG | 1 PLATE | 25s. 25s | 5F | 1R |
    5. FINGER CURLS 1A | 2 x 20 – 30 reps | DB BAR | 30. 30 | ALT |
    6. SQUEEZE HANDLE | 2 x 20 – 30 reps | 40 KG | 1.2nd | 30. 30 | ALT |
    JOI | 02. 11. 2023 |
    A. WARMUP ROUTINE | DAILY |
    | MULTISET 1 | | 900 KNEES | 1 REST | 2 MSETS |
    1. HANDS FRONT LEAN | 5 REPS | 5. 5 |
    2. HANDS SIDES LEAN | 5 REPS | 5. 5 |
    3. HANDS BACK LEAN | 5 REPS | 5. 5 |
    4. OVERHAND LEAN EXT HOLD | 10 SEC | 10s. 10s |
    5. 1st KNUCKLE RAISES | 10 REPS | 10. 10 |
    6. FINGERTIPS RAISES | 10 REPS | 10. 10 |
    7. WRISTS EXTENSIONS | 10 REPS | 10. 10 |
    8. 4 FINGERTIPS HOLD | 10 SEC | 10s. 10s |
    9. THUMBS HOLD | 10 SEC | 10s. 10s |
    10. FINGERTIPS HOLD | 30 SEC | 30s. 30s |
    | SET 2 | | 1 REST |
    1. BAR HAND | TWO ARMS | | 2 – 3 SETS x 50+ SEC | 50s. 50s |
    VINERI | 03. 11. 2023 |
    SAMBATA | 04. 11. 2023 |
    A. WARMUP ROUTINE | DAILY |
    | MULTISET 1 | | 900 KNEES | 1 REST | 2 MSETS |
    1. HANDS FRONT LEAN | 5 REPS | 5. 5 |
    2. HANDS SIDES LEAN | 5 REPS | 5. 5 |
    3. HANDS BACK LEAN | 5 REPS | 5. 5 |
    4. OVERHAND LEAN EXT HOLD | 10 SEC | 10s. 10s |
    5. 1 KNUCKLE RAISES
    st
    | 10 REPS | 10. 10 |
    6. FINGERTIPS RAISES | 10 REPS | 10. 10 |
    7. WRISTS EXTENSIONS | 10 REPS | 10. 10 |
    8. 4 FINGERTIPS HOLD | 10 SEC | 10s. 10s |
    9. THUMBS HOLD | 10 SEC | 10s. 10s |
    10. FINGERTIPS HOLD | 30 SEC | 30s. 30s |
    | SET 2 | | 1 REST |
    1. BAR HAND | TWO ARMS | | 2 – 3 SETS x 50+ SEC | 50s. 50s |
    B. STRENGTH ROUTINE | X2 / WEEK |
    | WORKOUT 1 | | 1R | NO REST | ALT | 2 SETS |
    1. WRIST EXTENSION 1A | 2 x 20 – 30 reps | DB BAR | 20. 20 | ALT |
    2. WRIST FLEXION 2A | 2 x 20 – 30 reps | 7 KG DB | 20. 20 | 1R |
    3. ULNAR DEVIATION 1A | 2 x 10 – 30 reps | DB BAR | 20. 20 | ALT |
    4. PLATE PINCHING 2A | 2 x 20 – 30 sec | 5 KG | 1 PLATE | 25s. 25s | 5F | 1R |
    5. FINGER CURLS 1A | 2 x 20 – 30 reps | DB BAR | 30. 30 | ALT |
    6. SQUEEZE HANDLE | 2 x 20 – 30 reps | 40 KG | 1.2nd | 30. 30 | ALT |
    DUMINICA | 05. 11. 2023 |

    WEEK 2 | 06 - 12. 11. 2023 |


    LUNI | 06. 11. 2023 |
    MARTI | 07. 11. 2023 |
    MIERCURI | 08. 11. 2023 |
    JOI | 09. 11. 2023 |
    A. WARMUP ROUTINE | DAILY |
    | MULTISET 1 | | 1800 KNEES | 1 REST | 2 MSETS |
    1. HANDS FRONT LEAN | 5 REPS | 5. 5 |
    2. HANDS SIDES LEAN | 5 REPS | 5. 5 |
    3. HANDS BACK LEAN | 5 REPS | 5. 5 |
    4. OVERHAND LEAN EXT HOLD | 10 SEC | 10s. 10s |
    5. 1 KNUCKLE RAISES
    st
    | 10 REPS | 10. 10 |
    6. FINGERTIPS RAISES | 10 REPS | 10. 10 |
    7. WRISTS EXTENSIONS | 10 REPS | 10. 10 |
    8. 4 FINGERTIPS HOLD | 10 SEC | 10s. 10s |
    9. THUMBS HOLD | 10 SEC | 10s. 10s |
    10. FINGERTIPS HOLD | 30 SEC | 30s. 30s |
    | SET 2 | | 1 REST |
    1. BAR HAND | TWO ARMS | | 2 – 3 SETS x 50+ SEC | 50s. 50s |
    B. STRENGTH ROUTINE | X2 / WEEK |
    | WORKOUT 1 | | 1R | NO REST | ALT | 2 SETS |
    1. WRIST EXTENSION 1A | 2 x 20 – 30 reps | DB BAR | 20. 20 | ALT |
    2. WRIST FLEXION 2A | 2 x 20 – 30 reps | 7 KG DB | 20. 20 | 1R |
    3. ULNAR DEVIATION 1A | 2 x 10 – 30 reps | DB BAR | 20. 20 | ALT |
    4. PLATE PINCHING 2A | 2 x 20 – 30 sec | 5 KG | 1 PLATE | 30s. 30s | 5F | 1R |
    5. FINGER CURLS 1A | 2 x 20 – 30 reps | DB BAR | 30. 30 | ALT |
    6. SQUEEZE HANDLE | 2 x 20 – 30 reps | 40 KG | 2.1st | 30. 30 | ALT |
    VINERI | 10. 11. 2023 |
    SAMBATA | 11. 11. 2023 |
    DUMINICA | 12. 11. 2023 |
    A. WARMUP ROUTINE | DAILY |
    | MULTISET 1 | | 1800 KNEES | 1 REST | 2 MSETS |
    1. HANDS FRONT LEAN | 5 REPS | 5. 5 |
    2. HANDS SIDES LEAN | 5 REPS | 5. 5 |
    3. HANDS BACK LEAN | 5 REPS | 5. 5 |
    4. OVERHAND LEAN EXT HOLD | 10 SEC | 10s. 10s |
    5. 1st KNUCKLE RAISES | 10 REPS | 10. 10 |
    6. FINGERTIPS RAISES | 10 REPS | 10. 10 |
    7. WRISTS EXTENSIONS | 10 REPS | 10. 10 |
    8. 4 FINGERTIPS HOLD | 10 SEC | 10s. 10s |
    9. THUMBS HOLD | 10 SEC | 10s. 10s |
    10. FINGERTIPS HOLD | 30 SEC | 30s. 30s |
    | SET 2 | | 1 REST |
    1. BAR HAND | TWO ARMS | | 2 – 3 SETS x 50+ SEC | 55s. 55s |
    B. STRENGTH ROUTINE | X2 / WEEK |
    | WORKOUT 1 | | 1R | NO REST | ALT | 2 SETS |
    1. WRIST EXTENSION 1A | 2 x 20 – 30 reps | DB BAR | 25. 25 | ALT |
    2. WRIST FLEXION 2A | 2 x 20 – 30 reps | 7 KG DB | 25. 25 | 1R |
    3. ULNAR DEVIATION 1A | 2 x 10 – 30 reps | DB BAR | 25. 25 | ALT |
    4. PLATE PINCHING 2A | 2 x 20 – 30 sec | 5 KG | 1 PLATE | 30s. 30s | 5F | 1R |
    5. FINGER CURLS 1A | 2 x 20 – 30 reps | DB BAR | 30. 30 | ALT | 1 KG |
    6. SQUEEZE HANDLE | 2 x 20 – 30 reps | 40 KG | 2.2st | 20. 20 | ALT |

    WEEK 3 | 13 – 19. 11. 2023 |


    LUNI | 13. 11. 2023 |
    MARTI | 14. 11. 2023 |
    A. WARMUP ROUTINE | DAILY |
    | MULTISET 1 | | 1800 KNEES | 1 REST | 2 MSETS |
    1. HANDS FRONT LEAN | 5 REPS | 5. 5 |
    2. HANDS SIDES LEAN | 5 REPS | 5. 5 |
    3. HANDS BACK LEAN | 5 REPS | 5. 5 |
    4. OVERHAND LEAN EXT HOLD | 10 SEC | 10s. 10s |
    5. 1st KNUCKLE RAISES | 10 REPS | 10. 10 |
    6. FINGERTIPS RAISES | 10 REPS | 10. 10 |
    7. WRISTS EXTENSIONS | 10 REPS | 10. 10 |
    8. 4 FINGERTIPS HOLD | 10 SEC | 10s. 10s |
    9. THUMBS HOLD | 10 SEC | 10s. 10s |
    10. FINGERTIPS HOLD | 30 SEC | 30s. 30s |
    | SET 2 | | 1 REST |
    1. BAR HAND | TWO ARMS | | 2 – 3 SETS x 50+ SEC | 55s. 55s |
    MIERCURI | 15. 11. 2023 |
    JOI | 16. 11. 2023 |
    A. WARMUP ROUTINE | DAILY |
    | MULTISET 1 | | PUSHUP POS | 1 REST | 2 MSETS |
    1. HANDS FRONT LEAN | 5 REPS | 5. 5 |
    2. HANDS SIDES LEAN | 5 REPS | 5. 5 |
    3. HANDS BACK LEAN | 5 REPS | 5. 5 |
    4. OVERHAND LEAN EXT HOLD | 10 SEC | 10s. 10s |
    5. 1st KNUCKLE RAISES | 10 REPS | 10. 10 |
    6. FINGERTIPS RAISES | 10 REPS | 10. 10 |
    7. WRISTS EXTENSIONS | 10 REPS | 10. 10 |
    8. 4 FINGERTIPS HOLD | 10 SEC | 10s. 10s |
    9. THUMBS HOLD | 10 SEC | 10s. 10s | 180 KNEES |
    10. FINGERTIPS HOLD | 30 SEC | 30s. 30s |
    | SET 2 | | 1 REST |
    1. BAR HAND | TWO ARMS | | 2 – 3 SETS x 50+ SEC | 55s. 55s |
    B. STRENGTH ROUTINE | X2 / WEEK |
    | WORKOUT 1 | | 1R | NO REST | ALT | 2 SETS |
    1. WRIST EXTENSION 1A | 2 x 20 – 30 reps | DB BAR | 30. 30 | ALT |
    2. WRIST FLEXION 2A | 2 x 20 – 30 reps | 9.5 KG DB | 20. 20 | 1R |
    3. ULNAR DEVIATION 1A | 2 x 10 – 30 reps | DB BAR | 30. 30 | ALT |
    4. PLATE PINCHING 2A | 2 x 20 – 30 sec | 5 KG | 1 PLATE | 30s. 30s | 5F | 1R |
    5. FINGER CURLS 1A | 2 x 20 – 30 reps | DB BAR | 30. 30 | ALT | 2 KG |
    6. SQUEEZE HANDLE | 2 x 20 – 30 reps | 40 KG | 2.2st | 25. 20 | ALT |

    VINERI | 17. 11. 2023 |


    SAMBATA | 18. 11. 2023 |
    DUMINICA | 19. 11. 2023 |
    WEEK 4 | 20 – 26. 11. 2023 |
    LUNI | 20. 11. 2023 |
    A. WARMUP ROUTINE | DAILY |
    | MULTISET 1 | | PUSHUP POS | 1 REST | 2 MSETS |
    1. HANDS FRONT LEAN | 5 REPS | 5. 5 |
    2. HANDS SIDES LEAN | 5 REPS | 5. 5 |
    3. HANDS BACK LEAN | 5 REPS | 5. 5 |
    4. OVERHAND LEAN EXT HOLD | 10 SEC | 10s. 10s |
    st
    5. 1 KNUCKLE RAISES | 10 REPS | 10. 10 |
    6. FINGERTIPS RAISES | 10 REPS | 10. 10 |
    7. WRISTS EXTENSIONS | 10 REPS | 10. 10 |
    8. 4 FINGERTIPS HOLD | 10 SEC | 10s. 10s |
    9. THUMBS HOLD | 10 SEC | 10s. 10s | 180 KNEES |
    10. FINGERTIPS HOLD | 30 SEC | 30s. 30s |
    | SET 2 | | 1 REST |
    1. BAR HAND | TWO ARMS | | 2 – 3 SETS x 50+ SEC | 55s. 55s |
    B. STRENGTH ROUTINE | X2 / WEEK |
    | WORKOUT 1 | | 1R | NO REST | ALT | 2 SETS |
    1. WRIST EXTENSION 1A | 2 x 20 – 30 reps | DB BAR | 30. 30 | ALT |
    2. WRIST FLEXION 2A | 2 x 20 – 30 reps | 10 KG DB | 20. 20 | 1R |
    3. ULNAR DEVIATION 1A | 2 x 10 – 30 reps | DB BAR | 30. 30 | ALT |
    4. PLATE PINCHING 2A | 2 x 20 – 30 sec | 5 KG | 1 PLATE | 30s. 30s | 5F | 1R |
    5. FINGER CURLS 1A | 2 x 20 – 30 reps | DB BAR | 30. 30 | ALT | 2.5 KG |
    6. SQUEEZE HANDLE | 2 x 20 – 30 reps | 40 KG | 2.2st | 30. 20 | ALT |
    MARTI | 21. 11. 2023 |
    MIERCURI | 22. 11. 2023 |
    JOI | 23. 11. 2023 |
    VINERI | 24. 11. 2023 |
    SAMBATA | 25. 11. 2023 |
    DUMINICA | 26. 11. 2023 |

    WEEK 5 | 27. 11 – 03. 12. 2023 |


    LUNI | 27. 11. 2023 |
    MARTI | 28. 11. 2023 |
    MIERCURI | 29. 11. 2023 |
    JOI | 30. 11. 2023 |
    VINERI | 01. 12. 2023 |
    SAMBATA | 02. 12. 2023 |
    DUMINICA | 03. 12. 2023 |

    WEEK 6 | 04 – 10. 12. 2023 | DELOAD |


    LUNI | 04. 12. 2023 |
    MARTI | 05. 12. 2023 |
    MIERCURI | 06. 12. 2023 |
    JOI | 07. 12. 2023 |
    VINERI | 08. 12. 2023 |
    SAMBATA | 09. 12. 2023 |
    DUMINICA | 10. 12. 2023 |

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