Forearm Trainer Exercise
how good is my exercise routine?
i'm 15, want a great form and have made an exercise program to work all major muscle groups.
5pm-
cardio on cross trainer
bent over rows ( upper back mostly)
shoulder shrugs (shoulder)
bench presses ( triceps and chest )
8pm-
crunches
bicep curls
squats ( legs and lower back mostly)
11pm-
bench presses ( triceps and chest )
bicep curls
forearm
bent over rows
shoulder shrugs
thanks
Looks good. Dont do bicep curls twice though. What kind of sets are you going to be doing? Giant, Super, Pyramid, Sevens?
Im glad you put in some lower body and back. THose are your supports right there.
Remember the heavier you lift the less you need to lift weights. If youare going to be doing it pretty light at first you can lift weights at most 4 times a week, but once you start lifting more you need to lift fewer times in the week, like twice a week.
Remember rest is the best thing you can give your body. And on the days you dont lift weights, decrease your body fat by doing cardio.
 |
Grip Pro Trainer Hand Grip Forearm Strength Gripper 30, 40 & 50 lbs FULL SET of all 3 weights Sale Price: $15.98  |
|
B000NJHD1W |
 |
Iron Gym Hand and Forearm Trainer Sale Price: $16.97 |
|
The Iron Arms Hand and Forearm Trainer is a worthwhile, easily portable accessory to complement your Iron Gym home training system. The device helps you build lean, defined lower arms, and features a lightweight design with steel spring resistance to develop strong flexor muscles and larger extensor muscles... |
 |
Marcy Wedge For Forearm and Wrist Sale Price: $19.77 |
|
Terminate weakness in your forearms, fingers, and wrists with the cyborg-like Powerhouse Wedge. The unique, smooth resistance system builds the flexor and extensor muscles while enhancing your grip strength... |
 |
Gripmaster Hand Exerciser Black, Heavy Tension (9-Pounds per Finger) Sale Price: $9.01 |
|
Isolating each finger so it can be exercised individually, the patented Gripmaster strengthens hands, wrist, and forearm with spring-loaded piston technology while ensuring the palm doesn't slip from a molded grip... |
 |
Gripmaster Hand Exerciser Red, Medium Tension (7-Pounds per Finger) Sale Price: $9.00 |
|
Isolating each finger so it can be exercised individually, the patented Gripmaster strengthens hands, wrist, and forearm with spring-loaded piston technology while ensuring the palm doesn't slip from a molded grip... |
 |
Sunny Health & Fitness Forearm Trainer Sale Price: $15.67 |
|
Helps restore hand & forearm muscles and strengthens. Tension is easily adjustable |
 |
Grip Pro Trainer Hand Grip Forearm Strength Gripper 40 lbs - Black Sale Price: $7.29 |
|
GripPro trainer is an extremely effective finger-hand-forearm strength and endurance trainer. Comes with 1 Black-40lb max resistance (medium) exerciser. |
 |
GripStik Wrist Exerciser Wrist Roller Forearm Grip Sale Price: $29.95 |
|
Adjustable tension control allows you to tailor your strength training routine to achieve your desired goals. Whether you want to increase grip strength, speed up rehab, relieve stress caused by repetitive motion or loosen up just before the next big event, the GripStik forearm exerciser can help... |
 |
Heavy Grip Full Set of 6 - 100 - 350 Pounds Sale Price: $60.00 |
|
The Heavy GripsTM hand gripper series was developed for athletes who want to take the training of their grip strength to the next level. These high quality aluminum-handled handgrippers are made in 50lb increments from 100lbs to 350lbs so that you can train your grip similar to training any other bodypart-- by increasing resistance... |
 |
Grip Pro Trainer Hand Grip Forearm Strength Gripper 30 lbs - Green Sale Price: $7.29 |
|
GripPro trainer is an extremely effective finger-hand-forearm strength and endurance trainer. Green-30lb max resistance (easier)-for lighter weight people and warming up. |
One of my favourite ab exercises are planks and side planks. They are fantastic core exercises because:
1. They work the whole core including the low back.
2. Planks are great for people who find traditional crunches painful in their neck and back.
3. Planks are incredibly effective for core strength and definition.
4. They have many variations from beginner to advanced.
5. Planks can be done anywhere, anytime.
Basic Front Plank
-With clasped hands place them in front of you on the floor under your shoulders.
-Go up on to your toes so you are supporting your weight with your elbows and toes.
-Now flex your abs and lower your butt.
-Remember to breathe and time yourself for 1 minute. If you can't make a minute right away drop to your knees and take a 10 second break. Get back in to the plank for the remaining time.
Variations
Beginner
-Support yourself on your hands, instead of your elbows.
-You can also use a stability ball placed securely up against a wall. Put your clasped hands and elbows on the ball.
Advanced
-Support your weight on one foot
Side Planks
This exercise is an oblique toning machine!
-On you side stick one elbow in to the floor under your shoulder. Your forearm should be straight out and your whole arm should create a 90 degree angle.
-Stack your feet one on top of the other.
-Now raise your torso off the ground. Stick your outer oblique toward the ceiling. Hold for 30-45 seconds each side. If you can't make it right away drop to your knees to recover and then get back up there.
-Your other arm (that is not supporting you) can be straight up in the air for balance (easier) or folded across your torso.
Variations
Beginner
-Put the weight in your knees with your legs bent.
Advanced
-Raise a leg or an arm and a leg at the same time.
The Plank Ab Workout
Do this 2.5 minute plank workout and your abs will be thanking you the next day. If you have trouble feeling a workout on your abs the next day from crunches, this will change everything.
Without rest
30 seconds front plank
30 seconds side plank
30 seconds front plank
30 seconds (the other) side plank
30 seconds front plank
Try to transition as quickly and fluidly as possible. Remember, if you can't make the whole count just rest and get back up there.
Try Planks!
Kaleena Lawless
Personal Training Specialist
http://www.kalisthenixfitnessblog.com
Leave a Comment