Hey guys you're probably seeing this because you wanted to see the program I put together! Here it is added as a nice pdf! you can print it out and add notes for yourself e.g how did the set feel? how did you sleep? did you eat enough that day? was it with a belt or sleeves? these are all things you can keep track of. The more data you have on what you are doing the easier it is to improve.

Hey guys the first ad is in review! It should provide an influx of new users! So I figured I'll show them a little guide on getting juicy ass forearms! (If you have way to make flexing my forearms look less dorky Im all ears!) Forearm strength is crucial for improving overall grip strength and functionality. Here is a detailed guide to help you build stronger forearms. This workout can be added to your arm day routine. Exercises 1. Hammer Curls 2. Wrist Curls 3. Reverse Grip Curls 4. Bar Holds 5. Dead Hangs Workout Tips - Progressive Overload: Gradually increase the weight or resistance as you get stronger. However, using very heavy weights is not necessarily beneficial. Focus on proper form and controlled movements. - Arnold's Technique: Arnold Schwarzenegger famously used lighter weights with higher reps to build muscle. You can achieve great results with lighter weights by focusing on the muscle-mind connection and proper technique. - Listen to Your Body: Adjust the reps and sets according to your comfort level and strength. If you feel pain (not to be confused with muscle burn), stop and reassess your technique and weight. - Consistency is Key: Stick to your workout routine and gradually increase the intensity to see the best results. Example Arm Day Workout Biceps and Triceps Exercises 1. Bicep Curls 2. Tricep Dips 3. Preacher Curls 4. Skull Crushers Forearm Exercises (Add to Arm Day) 1. Hammer Curls 2. Wrist Curls 3. Reverse Grip Curls 4. Bar Holds 5. Dead Hangs Bonus Exercise for Leg Day - Deadlifts (without straps)Stand with your feet hip-width apart and a barbell in front of you.Bend at the hips and knees to grasp the bar with an overhand grip.Lift the bar by extending your hips and knees to full extension.Lower the bar back to the ground with control.Reps: 3 sets of 15, 10, and 8 reps.(😉 Bonus exercise for leg day!) Remember to warm up before starting your workout and cool down afterwards to prevent injuries and aid recovery. Happy lifting! 💪🔥