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09 Fast Action Bonus Forearm Finishers

The document provides 5 forearm finisher exercises that can be done at the end of workouts to add half an inch to one's forearms in a month. Finisher #1 involves doing 10 reps each of reverse EZ bar curls and behind the back wrist curls for a total of 100 reps with rest as needed between sets. Finisher #2 consists of 3 sets each of 10 rep deadlifts, 20 yard farmer's carries, and holding a pullup for as long as possible with rest between exercises. Finisher #3 involves pinching plates, wrist curls, reverse EZ bar curls, and farmer's carries for a specified number of reps and sets with rest periods

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447 views7 pages

09 Fast Action Bonus Forearm Finishers

The document provides 5 forearm finisher exercises that can be done at the end of workouts to add half an inch to one's forearms in a month. Finisher #1 involves doing 10 reps each of reverse EZ bar curls and behind the back wrist curls for a total of 100 reps with rest as needed between sets. Finisher #2 consists of 3 sets each of 10 rep deadlifts, 20 yard farmer's carries, and holding a pullup for as long as possible with rest between exercises. Finisher #3 involves pinching plates, wrist curls, reverse EZ bar curls, and farmer's carries for a specified number of reps and sets with rest periods

Uploaded by

GJONES80
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
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Introduction

Forearms can make or break your arms. If you have big biceps and triceps,
but skinny forearms, people won’t take you seriously. It’s like having big quads
with skinny calves.

In this manual, I’ll give you 5 Fierce Forearm Finishers you can use to add a
half inch to your forearms this month.

Pick one of these finishers to end your regular workouts.

Squeeze
When training your forearms, the most important thing is squeeze the bar as
hard as possible. Pretend you’re hanging off a bar at the top of a skyscraper.
You need to squeeze as hard as possible or else you die. That’s the mentality
for training forearms. You can never squeeze hard enough.
Finisher #1: 100 Reps to Freedom
Exercise Sets Reps Rest Tempo
1A: EZ Bar 10 10 Rest as 2010
Reverse Curl needed
(thumbless)
1B: Behind 10 10 2010
the back
wrist curls
Finisher #2: Giant Forearm Set
Exercise Sets Reps Rest (sec) Tempo
1A: Deadlift 3 10 10 3010
1B: Farmer’s 3 20 yards 10 n/a
Carry
1C: Hang 3 Hold for as 120 n/a
From Pullup long as
Bar possible
Finisher #3: Pinch, Curl, Reverse, Iso
Exercise Sets Reps Rest (sec) Tempo
1A: With 3 Hold for 20- 10 n/a
fingers 30 seconds
straight,
pinch two
10lb plates
together and
hold them
(both hands)
1B: Wrist 3 20 10 2010
Curls
1C: Reverse 3 30 10 2010
EZ Bar Curls
1D: Farmer’s 3 20 yards 120 n/a
Carry
Finisher #4: Zottman Up-and-Down
You’re going to start with 5lbs, and do 10 Zottman Curls. Go to the next
weight in the rack (probably 10lbs) and do 10 Zottman Curls. Keep up the rack
until you cannot do 10 curls. Once you get to this weight, start going down,
trying to do 10 curls of each weight again.
Finisher #5: The Lever
Exercise Sets Reps Rest (sec) Tempo
Lever bar n/a 100 total reps As needed n/a
supinations on each arm
Here’s how to perform the exercise:

https://www.youtube.com/watch?v=z21WyTfkDJY

The video uses a home-made device, you but you can use a dumbbell (don’t
hold it in the center, make sure it’s off balance), or you can use a
sledgehammer.

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