Unterarm Café

[ImShySorry]

Habe fürs Armwrestling weniger Ambitionen, als fürs Bodybuilding

[fred]

Habe fürs Armwrestling weniger Ambitionen, als fürs Bodybuilding

Dann mach dir Wristcurls fullrange, da wächst aufjedenfall mehr von

[fred]

Links: Rising & Pronation & Backpressure

Hammercurls
44 × 5 Sets × 5 Reps +++

Risingcurls
21 × 5 Sets × 5 Reps

Bizepscurls
38 × 5 Sets × 5 Reps

Pronation
12 × 5 Sets × 10 Reps

Rotationcurls
25 × 5 Sets × 10 Reps

Pronationcurls
16 × 5 Sets × 10 Reps

[fred]

Links: Wrist & Finger & Sidepressure

Sidepressure Wristwrench
31 × 5 Sets × 5 Reps

Wristcurls Mazurenko
24 × 5 Sets × 5 Reps

Wristflexion Bandhandle
44 × 5 Sets × 5 Reps

Wristcurls Rollinghandle
30 × 5 Sets × 10 Reps

Wristflexion Wristwrench
37 × 5 Sets × 10 Reps +++

Sidepressure Straphandle
22 × 5 Sets × 10 Reps

[fred]

Rechts: Rising & Pronation & Backpressure

Hammercurls
39 × 5 Sets × 5 Reps +++

Risingcurls
21 × 5 Sets × 5 Reps

Bizepscurls
35 × 5 Sets × 5 Reps

Pronation
12 × 5 Sets × 10 Reps

Rotationcurls
25 × 5 Sets × 10 Reps

Pronationcurls
20 × 5 Sets × 10 Reps

[fred]

Links: Rising & Pronation & Backpressure

Hammercurls
45 × 5 Sets × 5 Reps

Risingcurls
21 × 5 Sets × 5 Reps +++

Bizepscurls
38 × 5 Sets × 5 Reps

Pronation
13 × 5 Sets × 10 Reps

Rotationcurls
25 × 5 Sets × 10 Reps

Pronationcurls
20 × 5 Sets × 10 Reps

[fred]

Links: Wrist & Finger & Sidepressure

Sidepressure Wristwrench
31 × 5 Sets × 5 Reps +++

Wristcurls Mazurenko
24 × 5 Sets × 5 Reps

Wristflexion Bandhandle
44 × 5 Sets × 5 Reps

Wristcurls Rollinghandle
30 × 5 Sets × 10 Reps

Wristflexion Wristwrench
38 × 5 Sets × 10 Reps

Sidepressure Straphandle
22 × 5 Sets × 10 Reps

[fred]

Rechts: Rising & Pronation & Backpressure

Hammercurls
40 × 5 Sets × 5 Reps

Risingcurls
21 × 5 Sets × 5 Reps +++

Bizepscurls
35 × 5 Sets × 5 Reps

Pronation
12 × 5 Sets × 10 Reps

Rotationcurls
25 × 5 Sets × 10 Reps

Pronationcurls
20 × 5 Sets × 10 Reps

[fred]

Rechts: Wrist & Finger & Sidepressure

Sidepressure Wristwrench
31 × 5 Sets × 5 Reps

Wristcurls Mazurenko
24 × 5 Sets × 5 Reps

Wristflexion Bandhandle
44 × 5 Sets × 5 Reps +++

Wristcurls Rollinghandle
30 × 5 Sets × 10 Reps

Wristflexion Wristwrench
37 × 5 Sets × 10 Reps

Sidepressure Straphandle
22 × 5 Sets × 10 Reps

[fred]

Links: Rising & Pronation & Backpressure

Hammercurls
45 × 5 Sets × 5 Reps +++

Risingcurls
22 × 5 Sets × 5 Reps

Bizepscurls
38 × 5 Sets × 5 Reps

Pronation
13 × 5 Sets × 10 Reps

Rotationcurls
26 × 5 Sets × 10 Reps

Pronationcurls
21 × 5 Sets × 10 Reps

[fred]

Links: Wrist & Finger & Sidepressure

Sidepressure Wristwrench
31 × 5 Sets × 5 Reps +++

Wristcurls Mazurenko
24 × 5 Sets × 5 Reps

Wristflexion Bandhandle
44 × 5 Sets × 5 Reps

Wristcurls Rollinghandle
30 × 5 Sets × 10 Reps

Wristflexion Wristwrench
38 × 5 Sets × 10 Reps

Sidepressure Straphandle
22 × 5 Sets × 10 Reps

[fred]

Kleine Änderungen am Plan. Weniger Pronation - dafür mehr Curl volumen, sollte langfristig gesünder fürs Handgelenk sein + zusätzlich kommt jetzt wieder Tischtraining alle 14 Tage dazu, was ohnehin das beste Pronationstraining ist.

Rechts: Rising & Pronation & Backpressure

Hammercurls
40 × 5 Sets × 5 Reps

Risingcurls
22 × 5 Sets × 5 Reps

Bicepscurls
36 × 5 Sets × 5 Reps +++

Scottcurls
20 × 5 Sets × 10 Reps

Rotationcurls
13 × 5 Sets × 10 Reps

Pronationcurls
25 × 5 Sets × 10 Reps

[fred]

Rechts: Wrist & Finger & Sidepressure

Sidepressure Wristwrench
31 × 5 Sets × 5 Reps

Wristcurls Mazurenko
24 × 5 Sets × 5 Reps

Wristflexion Bandhandle
45 × 5 Sets × 5 Reps

Wristcurls Rollinghandle
30 × 5 Sets × 10 Reps

Wristflexion Wristwrench
37 × 5 Sets × 10 Reps +++

Sidepressure Straphandle
22 × 5 Sets × 10 Reps