Forearm

Exercise 1

Jump Rope

Equipment: Full Gym, NO EQUIPMENT

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5 Sets

1m Reps

30s Rest

Exercise 2

Jumping jack

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

30s Reps

Superset Rest

Exercise 3

Push-Up

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

10 Reps

Exercise 4

Inverted Row

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

10 Reps

Exercise 5

Dead Hang

Equipment: Full Gym

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3 Sets

10s Reps

Exercise 6

Chin Up Around the Bar

Equipment: Full Gym

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3 Sets

10s Reps

Exercise 7

Cross Body Mountain Climber

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

30s Reps

30s Rest

Exercise 8

Hammer Curl with Resistance Band

Equipment: Full Gym, Resistance Band

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4 Sets

8-12 Reps

75-90s Rest

Exercise 9

Reverse grip Pull-up

Equipment: Full Gym, Machine

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4 Sets

8-12 Reps

75-90s (banda) Rest

Exercise 10

Commando Pull-up

Equipment: Full Gym

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4 Sets

8-12 Reps

75-90s Rest

Exercise 11

Wrist Roller

Equipment: Full Gym

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4 Sets

8-12 Reps

75-90s Rest

Exercise 12

Dumbbell Scott Hammer Curl

Equipment: Dumbbells, Full Gym

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4 Sets

8-12 Reps

75-90s Rest

Exercise 13

Dumbbell Reverse Curl

Equipment: Dumbbells, Full Gym

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4 Sets

8-12 Reps

75-90s Rest

Exercise 14

Concentration Curl

Equipment: Dumbbells, Full Gym

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4 Sets

8-12 Reps

75-90s Rest

Exercise 15

Zottman Curl

Equipment: Dumbbells, Full Gym

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4 Sets

8-12 Reps

75-90s Rest

Exercise 16

One Arm Cable Bicep Curl

Equipment: Cable, Full Gym, Resistance Band

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4 Sets

8-12 Reps

75-90s (banda) Rest

Exercise 17

Cable Concentration Curl

Equipment: Cable, Full Gym, Resistance Band

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4 Sets

8-12 Reps

75-90s (banda) Rest

Exercise 18

Dumbbell Wrist Curl

Equipment: Dumbbells, Full Gym

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4 Sets

8-12 Reps

75-90s Rest

Exercise 19

Dumbbell Seated Neutral Wrist Curl

Equipment: Dumbbells, Full Gym

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4 Sets

8-12 Reps

75-90s Rest

Exercise 20

Reverse Wrist Curl

Equipment: Barbell, Dumbbells, Full Gym

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4 Sets

8-12 Reps

75-90s Rest

Jump Rope

Jumping jack

Push-Up

Inverted Row

Dead Hang

Chin Up Around the Bar

Cross Body Mountain Climber

Hammer Curl with Resistance Band

Reverse grip Pull-up

Commando Pull-up

Wrist Roller

Dumbbell Scott Hammer Curl

Dumbbell Reverse Curl

Concentration Curl

Zottman Curl

One Arm Cable Bicep Curl

Cable Concentration Curl

Dumbbell Wrist Curl

Dumbbell Seated Neutral Wrist Curl

Reverse Wrist Curl

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