Before you start with this training program (killer hand workout), you must go over the article of emphasis for the fitness program. In addition, before you even do a warm-up and start exercising, get to know the principles behind resistance training in this attached article.
Of course, before you start it is important that you do the warm up properly with the help of the warm up that we have prepared for you right at this link.
Our hand workout is for those who want to get their hands to a bigger, or a much bigger size, and are not afraid that it will burn a little bit.
Hand workout
General instructions:
- The work in this training is according to pairs of exercises. Therefore, in any exercise in which an asterisk (*) is marked near the rest time (in the attachment), a rest of up to one minute must be performed between the sets, and between one and a half to three minutes of rest before moving on to the next exercise.
- Between one set of exercises and the next set of exercises, perform up to a minute of rest. When moving from one pair of exercises to the next pair of exercises, rest for a minute and a half to 3 minutes.
For example: do a set of squats, rest for up to a minute, and move to bicep curls set. At the end of 3 such sets move on to the next pair of exercises. - If you want to add some shoulder exercises, you can
hand killer workout plan:
while standing, bicep curls: Supination while going up and Pronation while going down
10 reps 3 sets
Bicep curls with a neutral grip
20 reps each hand 3 sets
Bicep curls with a barbell
20 reps 3 sets
cable curls
10 reps each hand 3 sets
Tricep extension
10 reps each hand 3 sets
tricep extension (Narrow grip)
20 reps 3 sets
cable tricep extension
20 reps each hand 3 sets
tricep extension with a plate
20 reps 3 sets
forearm curl
10 reps 3 sets
forearm extantion
10 reps 3 sets
If you have any questions, you are more than welcome to contact us on our WhatsApp or our Instagram.
Want more types of workouts? Feel free to leave a request on our homepage 🙂
