Workouts

Forearm workout
Day 1
1. Farmers walk, 3 sets, 60sec rest
Heaviest dumbbells possible walk for 20 sec.
2. Band finger extension, 2 sets, no rest, 20-30reps each arm. Put heavy duty rubber band around
fingers, stretch as wide and slow as possible.
3. Single dumbbell wrist curl, 2 sets, no rest, 15-20reps each arm. While sitting allow fore arm to rest
on leg curl 90* wrist palm up slowly and controlled.
4. Wrist flex/Extension stretch. Hold 60sec each side.

Day 2
1. Kroc row, 3 sets, 90sec rest,15-25reps each arm. Knee and palm on flat bench, let weight hang,
pull up aggressively.
2. Single dumbbell wrist curl, 2 sets, no rest, 15-20reps each arm. While sitting allow fore arm to rest
on leg curl 90* wrist palm up slowly and controlled.
3. Ball roll, push forearm on ball and roll from palm to elbow
4. Wrist flex/Extension stretch. Hold 60sec each side.

Day 3
1. Towel ring out, 2 sets, 30 sec rest, ring for 60 sec.
2. Pinch grip, 2 sets, hold 2 dumbbells with fingers, place standing bend and pick them up. 60 sec
rest, hold for 15-30 sec.
3

Day 4
1. Farmers walk, 3 sets, 60sec rest
Heaviest dumbbells possible walk for 20 sec.
2. Band finger extension, 2 sets, no rest, 20-30reps each arm. Put heavy duty rubber band around
fingers, stretch as wide and slow as possible.
3. Single dumbbell wrist curl, 2 sets, no rest, 15-20reps each arm. While sitting allow fore arm to rest
on leg curl 90* wrist palm up slowly and controlled.

4. Wrist flex/Extension stretch. Hold 60sec each side.

Day 5
Sex based workouts
1. Decline push ups, 30 sec rest 15 reps 3 straight sets
2. Leg lifts, and hold for 30 sec. As many as possible.
3. Hinge bow, kneel 90 degree knees and back. Keep head and back in line with thighs, lean back
hold for 3 seconds. 15 reps, 3 sets.
4. Hip flexor, lunge and push pelvis forward and feel the stretch. Hold for 30 secs each leg 3 sets.
5. Lying gluteal bridge, lie on your back knees bent, squeeze gluteus and form a straight line with
your body. Hold for 5 sexonds. 15 reps 3 sets.
6. Plank slide, plank, slide forward until hands are under your stomach, then slide back so hands are
in line or just above your head. 15 reps, 3 sets.
7. Crossover stretch, lie on back, knees bent bring one knee to your chest grab the outside of the
knee with opposite arm and pull toward that shoulder. Hold 30 seconds 5 reps 2 sets.
8. Kneeling crossover, all fours then straighten right leg as far to the right as possible. Lift it and
move it over the left leg. Reverse and repeat 15 reps, 3 sets.

Day 6
1. Trap bar dead lift, use high handle bar to reduce back injury. Bend and keep head looking straight
ahead, push hips forward explosively to lift the bar.
2. Swiss bar bench, slowly lower bar, hold for 2 secs, then push up explosively. 4 sets 10 reps.
3. Weighted vest sprint, 4 sets of 50 meter dashes.
4. Viking press, dumbbells on shoulders, push up explosively then slowly lower. 4 sets of 12
5. Hammer raises, hang from pull up bar, raise knees as high as possible, lower as slowly as you can,
pointing toes as you return to stretched position.