When you're planning your workouts for the week, you're probably sure to include back, chest, legs, shoulders, and arms. But, what about your forearms? They're an oft-neglected body part you'd be wise to pay to some more attention to. Here's the routine you need. 

Directions:
Perform exercises 3A and 3B as supersets. So you'll do a set of A and then a set of B before resting. Repeat for all the prescribed sets. Perform the remaining exercises as straight sets, completeing all sets for one move before going on to the next.

1) Farmer's Walk

Sets: 3

Reps: Walk 40-50 yards

Rest: 120 sec.

2) Hammer Cheat Curl

Sets: 3

Reps: 8

Rest: 60 sec.

3A) Wrist Curl

Sets: 3

Reps: 15

Rest: 0 sec.

3B) Reverse Wrist Curl

Sets: 3

Reps: 15

Rest: 90 sec.

4) Grip Crush

Sets: 3

Reps: As many as possible

Rest: 120 sec.

10 Exercises to Develop the Best Forearms in the Gym >>>