mixed and forearm

Workout

Close Grip Chin Up

Equipment: Full Gym, Machine

Close Grip Chin Up

3 Sets

max Reps

60-120 Rest

Z-Bar Curl

Equipment: Barbell, Full Gym

Z-Bar Curl

3 Sets

8-10 Reps

60-90 Rest

Dumbbell Kickback

Equipment: Dumbbells, Full Gym

Dumbbell Kickback

3 Sets

10-12 Reps

60-90 Rest

Zottman Curl

Equipment: Dumbbells, Full Gym

Zottman Curl

3 Sets

10-12 Reps

60-90 Rest

Reverse Wrist Curl

Equipment: Barbell, Dumbbells, Full Gym

Reverse Wrist Curl

3 Sets

15 Reps

60-90 Rest

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