The following is a 20-workout, forearm-building routine which normally results i n forearm circumference gains of 2 to 2.5 cm.

This program is designed around th e assumption that you're training arms once every five days, and I recommend tha t you train your forearms right after you train the arms. Workouts 1-6

A1) Palms down dumbbell wrist curls for 15-20 reps. Take no rest and proceed to exercise A2. A2) Palms down low-pulley wrist curls for 15-20 reps. Rest for two minutes and g o back to exercise A1. Repeat the A1-A2 cycle three times (do three sets of each ). B1) Palms up dumbbell wrist curls for 15-20 reps. Take no rest and proceed to ex ercise B2. B2) Palms up low-pulley wrist curls for 15-20 reps. Rest for two minutes and go back to exercise B1. Repeat the B1-B2 cycle three times (do three sets of each). Workouts 7-12 Perform exercises A1 to A4, one after the other, with no rest between exercises. Rest three minutes after completing A4, and repeat the whole cycle two more tim es (do three sets of each). A1) EZ-bar, palms down wrist curls for 10-12 reps. As opposed to barbells, using the EZ-bar or dumbbells for palms-down wrist curls greatly reduces strain on the wrists and allows for better isolation of the for earm extensors. A2) Palms up barbell wrist curls for 10-12 reps A3) Standing EZ-bar reverse curl s for 10-12 reps A4) Palms up wrist rollers for 60 seconds of work. Keep rolling up the weight an d lowering the weight as quickly as possible for 60 seconds. Because of the variance in rope length from gym to gym, I prefer to give a timeunder-tension goal instead of a rep bracket. Workouts 13-18 A1) Decline barbell, palms up wrist curls for 12-15 reps. Rest for 30 seconds an d proceed to exercise A2. For incline and decline forearm work, just prop up the appropriate end of a flat bench by placing it over an object 4-6 inches in height. A2) Incline EZ-bar, palms down wrist curls for 12-15 reps. Rest for 30 seconds a nd go back to exercise A1. Repeat the A1-A2 cycle four times (do four sets of ea ch).

B1) One-arm radial flexion using a low pulley and special handle for 12-15 reps. B2) One-arm ulnar flexion using a low pulley and special handle for 12-15 reps. Rest for 30 seconds and go back to exercise B1. Repeat the B1-B2 cycle three tim es (do three sets of each).

Workouts 19-20 A1) Incline barbell, palms up wrist curls for 8-10 reps. Rest for 60 seconds and proceed to exercise A2. A2) Decline EZ-bar, palms down wrist curls for 8-10 reps. Rest for 60 seconds an d go back to exercise A1. Repeat the A1-A2 cycle four times (do four sets of eac h). B1) Forearm pronation using an adjustable pulley and triceps rope for 10-12 reps . Rest for 45 seconds and proceed to exercise B2. Forearm pronation exercises recruit the pronator teres and pronator quadratus. I ncluding them in your routine will improve your curling strength in those exerci ses using a pronated grip, so all forms of reverse curls will normally go up aft er engaging in a just few sessions of pronation exercises. B2) Forearm supination using adjustable pulley and triceps rope for 10-12 reps. Rest for 45 seconds and go back to exercise B1. Repeat the B1-B2 cycle three tim es (do three sets of each).

Forearm supination exercises recruit the short-head of the biceps brachii and th e supinator. If, when you get tired, you have a tendency to falter and inadverte ntly switch to a semi-supinated grip when doing supinated-grip dumbbell curls, y ou'll benefit from doing these exercises. They'll improve your curling strength in those exercises that use a supinated grip, particularly when you work with du mbbells.