Help with forearm program?

[Bill W]

Thajks for that. I've actually started doing behind the back wrist curls and I like the pump.

 

[theoak01]

i do them twice a week and i do reverse wrist curls,and normal wrist curls
3 sets of each for 6-8 reps

 

[BatZgirl]

Try this

Maybe ask the guys here on the reps and weights etc but my male friend once used this program for his forearms

Hammer Curls: 10KG (Left) 10KG (Right) 6 X 10
Wrist Curls: 9KG (each side) 6X 10
Reverse Wrist curls: 9KG (each side) 6X10

He did the exercises twice in a 7 day training week