Tag Archives: Seated Wrist Curl

Back, Biceps, Forearms

10 sets x 3 reps wide grip hammer chins using 22.5 lbs attached to my waist, followed by 10 sets x 7 reps barbell pullover, 10 sets x 7 reps cheat curl, 5 sets x 30 reps seated wrist curls, and 5 sets x 10 reps reverse barbell curl.

The chins are easier then when I first started and will be using a 45 lbs plate again very soon without difficulty. Also, once I start using a 25 lbs plate the weight hangs much better of the belt and the plate has enough surface areas to no longer dig into my body.

I just incorporate the barbell pullover into my program and started with 95 lbs. This is such light weight for me but I could feel a small pull in my left elbow so I am going to take my time and work up in weight slowly. Last time I stopped around 155 lbs fore sets of 5 reps but was afraid of hitting my head as I don’t have a spotter. I have never had an accident in this exercise but similar to the skull crushes it is an exercise you don’t want to ever goof on.

I used 105 lbs in the barbell curl and suppose I will keep increasing weight.

I am using 110 lbs in the seated writs curl and finding it easy. The muscle soreness I experience each time I perform this exercise is less and less. I might have to go really heavy or super high reps.

For the reverse wrist curl I used 50 lbs and also make sure I use chalk so my grip doesn’t break. This is a baby weight for me as I will be about to reverse curl 100 lbs plus for sets and reps.

Lats, Biceps, Forearms

10 sets x 3 reps of wide grip hammer chins for the lats, 10 sets x 10 reps of preacher curl for the biceps, and 5 sets x 30 reps seated wrist curl.

For the chin-up I used 15 lbs attached to my waist with a belt which is still really easy for me.

I added 5 lbs to my seated wrist curl so I am using 100 lbs now. I didn’t feel a lactic acid burn last workout but the forearm flexors did get sore. In fact they are still sore today.

Friday – Shoulders & Arms

  • Power Snatch (w/o straps)
    • 75 lbs x 3 reps
    • 95 lbs x 3 reps
    • 115 lbs x 3 reps
    • 130 lbs, 5 sets x 3 reps*
  • Behind The Neck Press
    • 45 lbs x 7 reps
    • 55 lbs, 5 sets x 7 reps
  • Around The World Lateral Raise
    • 25 lbs, 3 sets x 12 reps
  • Muscle Clean & Press
    • 80 lbs, 3 sets x 7 reps
  • Barbell Front Lateral Raise
    • 50 lbs, 3 sets x 7 reps
  • Alternating Dumbbell Curl
    • 40 lbs, 3 sets  10 reps
  • Incline Dumbbell Curl
    • 30 lbs x 15 reps
    • 35 lbs x 9 reps
    • 40 lbs x 6 reps
  • Skull Crusher
    • 45 lbs x 20 reps
    • 65 lbs x 20 reps
    • 75 lbs x 15 reps
    • 85 lbs x 12 reps
  • Standing French Press
    • 45 lbs x 20 reps
    • 55 lbs x 20 reps
    • 65 lbs x 15 reps
    • 75 lbs x 12 reps
  • Pullover & Press
    • 85 lbs, 3 sets x 12 reps
  • Seated Wrist Curl
    • 85 lbs, 3 sets x 25 reps
  • Reverse Wrist Curl
    • 18 lbs, 3 sets x 20 reps
  • Reverse Crunches
    • 5 sets x 25 reps

Comments:

* Failed on 3rd rep of the very first set.

Monday – Pull Workout

  • Clean Deadlift (w/o straps)
    • 135 lbs x 5 reps
    • 205 lbs, 5 sets x 5 reps
  • Wide-grip Hammer Chin-ups (BW = 194 lbs)
    • 2.5 lbs, 5 sets x 3 reps
  • Pendlay Row
    • 140 lbs, 3 sets x 7 reps
  • Bent Over Dumbbell Lateral Raises
    • 20 lbs, 2 sets x 12 reps
  • Barbell Cheat Curl
    • 135 lbs, 3 sets x 7 reps
  • Alternating Dumbbell Curl
    • 40 lbs, 3 sets  7 reps
  • Seated Wrist Curl
    • 75 lbs, 2 sets x 25 reps

Thursday – Pull Workout

  • Clean Deadlift (w/o straps)
    • 205 lbs x 3 reps
    • 225 lbs x 3 reps
    • 245 lbs x 1 rep
    • 275 lbs x 1 rep
    • 295 lbs x Failed*
    • 205 lbs, 5 sets x 3 reps
  • Wide-grip Hammer Chin-ups (BW = 193 lbs)
    • Bodyweight, 5 sets x 3 reps
  • Pendlay Row
    • 135 lbs, 3 sets x 7 reps
  • Bent Over Dumbbell Lateral Raises
    • 15 lbs, 2 sets x 15 reps
  • Barbell Cheat Curl
    • 135 lbs, 3 sets x 5 reps
  • Alternating Dumbbell Curl
    • 40 lbs, 3 sets  7 reps
  • Seated Wrist Curl
    • 75 lbs, 2 sets x 25 reps

Comments:

* My grip broke. I am not sure why I had the grip strength to do this my last workout but today I seamed to lack the grip strength. The only difference is that I did a few triples on some of my warm-up sets. As a result I decided to drop the weight down and do some reps.