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Wrist Curls / Reverse Wrist Curls Sets / Supersets to Failure

High reps for big forearms

For massive forearm flexors

Wrist Curls: 12 sets of 50,40,30,20,10,5,5,10,20,30,40,50 reps, with 45 seconds rest in between sets

or

Wrist Curls: 11 sets of 10,9,8,7,6,5,4,3,2,1,failure with minimal rest in between

or

Wrist Curls: 4 supersets to failure with 1 minute rest
Reverse Wrist Curls: 4 supersets to failure with 1 minute rest

or

Wrist Curl: 3-4 sets of 8-12 reps with 90 seconds rest
Reverse Wrist Curl: 7 sets of 8-12 reps with no more than 45 seconds rest

or

Reverse Wrist Curl: 3-4 sets of 8-12 reps with 90 seconds rest.
Wrist Curl: 7 sets of 8-12 reps with no more than 45 seconds rest.

or

Wrist Curl: 7 sets of 8-12 reps with no more than 45 seconds rest
Reverse Wrist Curl: 3-4 sets of 8-12 reps with 90 seconds rest

or

Reverse Wrist Curl: 7 sets of 8-12 reps with no more than 45 seconds rest.
Wrist Curl: 3-4 sets of 8-12 reps with 90 seconds rest.

For massive forearm extensors
Hammer Curls: 4 sets of 10 to 20 reps one minute rest
Reverse Barbell Curls: 4 sets of 10-20 reps one minute rest
Palms Down Wrist Curl on a Bench: 4 sets of 10-20 reps one minute rest

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