Monday:

1

Over-grip bar pullups to right angle 4 x 12-20

2

Pulley pull-downs using thick grip 4 x 8-12

3

Bicep curls, using pulley and thick grip. Elbow rested on preacher bench. 4 x 8-12

4

Bicep curls with full range of movement. 3 x 8-10.

5

Wrist supinations with belt and pulley. Elbow rested on table. 4 x 8-12

6

Finger curls with barbell. 4 x 12-15

Wednesday:

7

Wrist pronations with belt and pulley. Elbow rested on table. 4 x 8-12

8

Pulley pull-downs for wrist. Elbow rested on table. 3 x 10-15

9

Wrist curls. Forearm rested on preacher bench. 3 x 8-10

10

Wrist curls with barbell. Forearm rested on flat bench. 3 x 6-8

11

Triceps exercise. 4 x 10

Friday:

12

One arm bar pullups from right angle 3 x 5-6

13

Bicep curls, using pulley and thick grip. Elbow rested on preacher bench. 4 x 8-12

14

Pulley pull-downs using thick grip . 4 x 8-12

15

Wrist supinations with belt and pulley. Elbow rested on table. 4 x 8-12

16

Bar plate holds with left and right palm fingers. 4 x 25-30 each arm.

Saturday – sparring at table, about 40 mins.