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Phase 3: Week 5<br />
Week 5 is the first strength phase of the program. You will still train the forearms twice<br />
this week. Be sure to stick with a Monday/Thursday or Tuesday/Thursday type of split.<br />
Day A: Reverse Curls (light)<br />
With an overhand grip, perform 3 sets of 20 controlled repetitions. Make sure to feel the<br />
muscles on the back of the forearm working throughout the range of motion of the<br />
movement.<br />
Video Demonstration: https://www.youtube.com/watch?v=hxPvLhFJ86k<br />
Day B: Band Blow-ups<br />
Stand on a light band and grip the other end<br />
with each hand. Perform speed repetitions to<br />
engorge the upper forearm area with as much<br />
blood as possible. Do 2 sets of 20 to 50<br />
repetitions depending on the band used.<br />
Perform both lateral and medial variations.<br />
Only lateral is shown at the right.<br />
Video Demonstration (lateral):<br />
https://www.youtube.com/watch?v=ZaU9Vw9<br />
YM-8<br />
Video Demonstration (medial): https://www.youtube.com/watch?v=-VmWFwDbEB8<br />
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