I would prefer to do a general pushing muscles training on tuesday which is 2 days after the table training. I don't do so many different exercises.

I start with machine bench press training with 4 sets of 10-8-6-6 repetetions.

Then i do butter fly with same numbers of sets and reps.

Then i do military press with same number of sets and reps again. And then finish the training with push down tricep press with rope again with the same number of sets and reps.

Wednesdays i would start with full motion hammer curl, then half motion hammer curl. Then i do static hammer holds with belts. Then i do front wrist training.

The next is wrist trainings with many kind of different handles including the dumbell, wrapping handle, rolling handle, none rolling handle and a few others.

Then the next thing is the pronator training with a handle and belt. Fridays i would start with full motion bicep curls, then half motion scott curls, then half motion cable bicep curls.

Then i do some supination training. Then i start pull ups with normal and flat bars first dynamic and then static.. Then i continue with fingers trainings. some of them are static holds with different handles and some of them are dynamic for example with a dumbell and hand gripper.

On fridays 1 week i train pull ups while other week i train with dumbell and cable rows. I do each exercise only 2 sets and 5-6 reps.

The statics are also 2 sets and no less than 10 and no more than 20 seconds. Sundays after a good warm up i do table time mostly focusing on coordination of my pronator and wrist curl ability. I focus more on applying maximal power as long as possible.  

Engin Terzi