Forearm Workout Plan

4 Weeks / 2 Days per Week / Intermediate

0 ratings
Forearm Workout Plan

Forearm Workout Plan

4 Weeks / 2 Days per Week / Intermediate

0 ratings

Forearm Workout Plan

4 Weeks / 2 Days per Week / Intermediate

0 ratings
  • Day 1
  • Day 2

Notes for Week 1, Day 1

This workout allows you to really build up your forearm muscles by isolating them. Really focus on proper technique and form when doing these exercises. Don't be afraid to start out with a lighter weight to get the form right. Get ready for huge forearms if you are committed to doing this workout twice a week. This workout should be supplement with another workout plan for full body workout.

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Workout Plan Logging
Advanced Workout Stats
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Exercise Sets Distance Time Reps Weight Rest
Forearms / Beginner
3 sets, 15 reps, 01:00 rest
3 15 -- 01:00
Forearms / Intermediate
3 sets, 12 reps, 01:00 rest
3 12 -- 01:00
Forearms / Intermediate
3 sets, 12 reps, 01:00 rest
3 12 -- 01:00
--
--
3 sets, 15 reps, 01:00 rest
3 15 -- 01:00
--
--
3 sets, 12 reps, 01:00 rest
3 12 -- 01:00
--
--
2 sets, 00:00:30, 01:00 rest
2 00:00:30 01:00
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Forearm workouts are not only an afterthought for many, often times they cease to exist at all in a training plan. The Forearm Workout Plan is an add-on plan that focuses on the best forearm exercises to allow you to gain both mass and strength in this area. Combine the forearm workout with up... more

Forearm workouts are not only an afterthought for many, often times they cease to exist at all in a training plan. The Forearm Workout Plan is an add-on plan that focuses on the best forearm exercises to allow you to gain both mass and strength in this area.

Combine the forearm workout with upper-body or arm training just twice a week and you will see and feel a monumental change.

Why Implement a Forearms Workout?

Reasons exist beyond gaining size that makes it important to include forearm exercises in your training. Even if bodybuilding is not your sport, having supreme forearm strength can boast huge gains in other areas of the body. Additionally, real-life tasks and challenges will become easier with stronger forearms.

Good forearm workouts enable you to perform heavy lifts with greater ease. An extra rep or two during bench presses, pull-ups and any number of arm exercises is possible solely from adding grip strength by building up the forearms. Strong forearms also help enable you to keep proper form during heavy lifts by acting as stabilizers. Every person interested in fitness of any kind can benefit from forearm training.

The Forearm Workout Routine

It takes very little time to complete the forearm exercise routines. Five straightforward exercises and a post-workout stretch are included in both regimens. The idea behind the plan is not to set aside an entire workout for the sole purpose of building the forearms, but to make this addition a functionally useful complement to all other training.

Get to Know the Exercises

The forearm workout includes some exercises that may not be well-known. For instance, barbell holds, the forearm plate pinch and plate pinch curls may be entirely foreign exercises. Understanding how to correctly perform each move with strict form is imperative.

Do not be afraid of using lighter weights, especially while adapting to the routines.

Equipment is Important

It is next to impossible to perform a useful forearm workout without weights. We use the forearms for so many daily activities that they become accustomed to most everything we do. Therefore, forearm workouts at home must also incorporate proper equipment.

This program is a forearm workout for mass and strength gains. Therefore, the goal is to overload the muscles to make them grow. You should be prepared to complete these forearm workouts with dumbbells, barbells, an E-Z curl bar and plates. If you must modify at all, the best alternative is to complete the forearm workout with dumbbells and plates, as dumbbells will force more muscle activation in each arm by not allowing one arm to assist the other.

No matter your fitness goals, larger and stronger forearms are beneficial in numerous ways. The forearms can ultimately add size and definition to complete your physique. More importantly, though, the forearms are instrumental in strength gains and provide stabilization and extra force in almost every lift for the upper-body muscle groups.

If you want the best forearm workout available, get started on the Forearm Workout Plan today!

Notes for Week 1, Day 2

Always look to improve by going up in weight or increasing the number of sets. As always, be sure you are performing each rep with excellent form to get the full benefit of the exercise.

Exercise.com PRO Membership Includes

Ask A Trainer
Workout Plan Logging
Advanced Workout Stats
Purchase Workout Plan
Exercise Sets Distance Time Reps Weight Rest
Forearms / Beginner
3 sets, 00:00:30
3 00:00:30 --:--
Forearms / Beginner
3 sets, 15 reps, 01:00 rest
3 15 -- 01:00
Forearms / Beginner
3 sets, 12 reps, 01:00 rest
3 12 -- 01:00
--
--
3 sets, 15 reps, 01:00 rest
3 15 -- 01:00
--
--
3 sets, 12 reps, 01:00 rest
3 12 -- 01:00
--
--
2 sets, 00:00:30, 01:00 rest
2 00:00:30 01:00
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Forearm workouts are not only an afterthought for many, often times they cease to exist at all in a training plan. The Forearm Workout Plan is an add-on plan that focuses on the best forearm exercises to allow you to gain both mass and strength in this area. Combine the forearm workout with up... more

Forearm workouts are not only an afterthought for many, often times they cease to exist at all in a training plan. The Forearm Workout Plan is an add-on plan that focuses on the best forearm exercises to allow you to gain both mass and strength in this area.

Combine the forearm workout with upper-body or arm training just twice a week and you will see and feel a monumental change.

Why Implement a Forearms Workout?

Reasons exist beyond gaining size that makes it important to include forearm exercises in your training. Even if bodybuilding is not your sport, having supreme forearm strength can boast huge gains in other areas of the body. Additionally, real-life tasks and challenges will become easier with stronger forearms.

Good forearm workouts enable you to perform heavy lifts with greater ease. An extra rep or two during bench presses, pull-ups and any number of arm exercises is possible solely from adding grip strength by building up the forearms. Strong forearms also help enable you to keep proper form during heavy lifts by acting as stabilizers. Every person interested in fitness of any kind can benefit from forearm training.

The Forearm Workout Routine

It takes very little time to complete the forearm exercise routines. Five straightforward exercises and a post-workout stretch are included in both regimens. The idea behind the plan is not to set aside an entire workout for the sole purpose of building the forearms, but to make this addition a functionally useful complement to all other training.

Get to Know the Exercises

The forearm workout includes some exercises that may not be well-known. For instance, barbell holds, the forearm plate pinch and plate pinch curls may be entirely foreign exercises. Understanding how to correctly perform each move with strict form is imperative.

Do not be afraid of using lighter weights, especially while adapting to the routines.

Equipment is Important

It is next to impossible to perform a useful forearm workout without weights. We use the forearms for so many daily activities that they become accustomed to most everything we do. Therefore, forearm workouts at home must also incorporate proper equipment.

This program is a forearm workout for mass and strength gains. Therefore, the goal is to overload the muscles to make them grow. You should be prepared to complete these forearm workouts with dumbbells, barbells, an E-Z curl bar and plates. If you must modify at all, the best alternative is to complete the forearm workout with dumbbells and plates, as dumbbells will force more muscle activation in each arm by not allowing one arm to assist the other.

No matter your fitness goals, larger and stronger forearms are beneficial in numerous ways. The forearms can ultimately add size and definition to complete your physique. More importantly, though, the forearms are instrumental in strength gains and provide stabilization and extra force in almost every lift for the upper-body muscle groups.

If you want the best forearm workout available, get started on the Forearm Workout Plan today!

38 person started this plan

Workout Goals

  • Gain Mass
  • Gain Strength

Equipment Needed

  • Barbell
  • Flat Bench
  • Dumbbells
  • Weight Plates

No Reviews yet.

Forearm Workout Plan

38 person started this plan

Workout Goals

  • Gain Mass
  • Gain Strength

Equipment Needed

  • Barbell
  • Flat Bench
  • Dumbbells
  • Weight Plates