You mentioned you'd allocate the forearm exercizes routine for me with the 9WEEK program. Could you please do it, I want to start off with the program in question as of monday.
I went through some exercizes, (and I'm getting myself a bench tomorrow with a barbell - enough of all the dumbbell stuff), and I figured that out of the exercizes shown here I won't be able to do stuff like preacher curls with 2 arms at once - like this: http://www.shapefit.com/forearms-exerci ... curls.html since the bench I'm getting isn't gonna have that upper "plate" that can support both arms. On the other hand I think that I'll be able to do any other forearm exercize that's been shown at this site, including the wrist rollers as I made the roller thingie the other day. So would you please set me up so I could start making these forearms bigger and stronger. thx!
Erm swanso...?
Moderators: Boss Man, cassiegose
You will need to 1 exercise each for the extensors (e) and flexors…(b) works both e and f so only do 1 exercises but make sure it’s done properly
For sets of 6 reps and below do either of these:
Reverse Curl (e)…Reverse Preacher Curl - if you have a bench just lean over that or do leaning over a swissball (e)…Hammer Curls (e)…Behind Back BB Wrist Curl (f)…Fat Grip BB Deads (b)
For sets of 7 – 12 reps do either of these:
Zottman Curl (e)…Reverse Curl (e)…Reverse Preacher Curl (e)…BB Wrist Curl (f)…Incline Hammer Curl (e)…Cross Chest Curl - same as hammer curl but curl from left hip to right shoulder and vice versa (e)…Brancho Busters - if you have a cable pulley, use with a towel or rope for a handle, knuckles should be touching each other the whole time and curl with elbows flaring out to side, (e)
For sets of 12 and above do either:
*Reverse Grip Plate Curl (e)...*Baseball Curls (b)...*Wrist Flippers (b)...*Standing Plate Fingertip Raises (f)...Wrist Curl (f)...Reverse Wrist Curl (e)…Towel Hangs – loop a towel over a beam and hang from it for as long as you can (b)…Grippers – doing for either reps or “squeezing timeâ€Â
For sets of 6 reps and below do either of these:
Reverse Curl (e)…Reverse Preacher Curl - if you have a bench just lean over that or do leaning over a swissball (e)…Hammer Curls (e)…Behind Back BB Wrist Curl (f)…Fat Grip BB Deads (b)
For sets of 7 – 12 reps do either of these:
Zottman Curl (e)…Reverse Curl (e)…Reverse Preacher Curl (e)…BB Wrist Curl (f)…Incline Hammer Curl (e)…Cross Chest Curl - same as hammer curl but curl from left hip to right shoulder and vice versa (e)…Brancho Busters - if you have a cable pulley, use with a towel or rope for a handle, knuckles should be touching each other the whole time and curl with elbows flaring out to side, (e)
For sets of 12 and above do either:
*Reverse Grip Plate Curl (e)...*Baseball Curls (b)...*Wrist Flippers (b)...*Standing Plate Fingertip Raises (f)...Wrist Curl (f)...Reverse Wrist Curl (e)…Towel Hangs – loop a towel over a beam and hang from it for as long as you can (b)…Grippers – doing for either reps or “squeezing timeâ€Â
this is from the forum under the article...
"... question is on a given workout day do I perform The Perfect 10 program first then the Quattro or the Quattro first then the Perfect 10?
Once again thanks for your time
Once you reach 2x/day sessions on the Perfect 10 program, you have two options. One option is to perform the AM P10 workout followed immediately by the Quattro Dynamo; or you can perform the AM P10 workout followed in the evening by the P10 PM workout with the Quattro Dynamo. Either way is fine..."
so doesn't matter really...probably make sure you do the low rep days 1st at least so yopu don't tire out as it is being prioritised
"... question is on a given workout day do I perform The Perfect 10 program first then the Quattro or the Quattro first then the Perfect 10?
Once again thanks for your time
Once you reach 2x/day sessions on the Perfect 10 program, you have two options. One option is to perform the AM P10 workout followed immediately by the Quattro Dynamo; or you can perform the AM P10 workout followed in the evening by the P10 PM workout with the Quattro Dynamo. Either way is fine..."
so doesn't matter really...probably make sure you do the low rep days 1st at least so yopu don't tire out as it is being prioritised
Well since I didn't have time to wait for the reply I went for usual routine today without starting the P10 (ABs, Chest, Triceps) which is a part of 4-day split routine, and I figured since the P10 gets more "tumbled" as it progresses, there would be of no significance if I started it as of tomorrow. When I think again - the Monday seems like hardest day, maybe not because of the Chest/Triceps, but for the AB combo I do on that day. I do upper and lower ab exercizes. (today I went for crunches and leg raises (140+140)) and they really wear me out, at least compared with other two days I do ABs - where I combine Upper and Oblique, or in Friday Lower and Oblique ab exercizes, whose are easier combos than Upper and Lower abs). So in short - no harm starting the P10 tomorrow when I have a day off, or a cardio?? ( usuall routine is Mon-Wed-Thu-Fri (cardio on tuesday and saturday)swanso5 wrote:this is from the forum under the article...
"... question is on a given workout day do I perform The Perfect 10 program first then the Quattro or the Quattro first then the Perfect 10?
Once again thanks for your time
Once you reach 2x/day sessions on the Perfect 10 program, you have two options. One option is to perform the AM P10 workout followed immediately by the Quattro Dynamo; or you can perform the AM P10 workout followed in the evening by the P10 PM workout with the Quattro Dynamo. Either way is fine..."
so doesn't matter really...probably make sure you do the low rep days 1st at least so yopu don't tire out as it is being prioritised