Notice that this workout is performed with special grips and armwrestling equipment.

Remember to adjust weights every set so that they are adequate to number of reps suggested.

Wrist curls

EXERCISE 1

Wrist curls, forearm on inclined bench, grip attached to pulley (pulley cable set by choice). Movement performed from straight wrist upwards. Use the special conical grip, which strengthens pinky and ring fingers.

4 sets, 12/10/8/8 reps.

EXERCISE 2

Wrist curls, forearm rested straight against preacher bench, grip attached to pulley, cable in top position. Perform movement from straight wrist to the side. Necessary for wrist strength.

4 sets, 12/10/8/6 reps.

Grip pulls

Grip attached to pulley, pulley cable in middle position. Pull with hammer grip, using only wrist strength. Similar to real fighting situation.

4 sets, 12/10/8/6 reps.

Grip pulls

Grip attached to pulley, pulley cable in middle position. Use undergrip, pull with wrist and bicep. Similar to real fighting situation.

4 sets, 10/8/8/6 reps.

Side pressure

Side movement using „mechanical arm” machine. Use quarter movement, from swerved position to middle position.

4 sets, 12/10/8/8 reps.

Forearm curls

EXERCISE 1

Forearm curls with hammer grip, elbow rested on preacher bench. Strap loop attached to pulley, cable in middle setting. Start from right angle between arm and forearm. Curls in a straight line.

3 sets, 10/8/6 reps.

EXERCISE 2

Forearm curls with hammer grip, elbow rested on mechanical preacher bench. Start movement from 120 degrees angle between forearm and arm. Curl to right angle.

3 sets, 10/8/6 reps.

Finger squeezes

Squeeze using „finger machine”, lowered elbow allows for more squeeze.

4 sets, 12/12/10/10 reps.