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Strength, Size & Grip Builder

Get ready to build serious muscle and crush your grip strength! This session hits every major muscle group with heavy compound lifts and finishes with dedicated grip work that will have your forearms burning in the best way.

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Workout Breakdown

Warm-Up

1

Arm Circle

2 sets × 30s, 30s

1

Shoulder Circle

2 sets × 30s, 30s

1

Hip Circle

2 sets × 30s, 30s

1

Dead Hang

2 sets × 20s, 20s

Main Workout

4 circuits

Pullup Progression

Progressive exercise

2

Deadlift (Stiff-Legged) - Dumbbell

1 set × 10 reps

4 circuits

Dip Progression

Progressive exercise

2

Row (Bent-Over) - Dumbbell

1 set × 10 reps

3 circuits
1

Shoulder Press - Dumbbell

1 set × 10 reps

2

Lateral Raise - Dumbbell

1 set × 12 reps

3 circuits
1

Squat (Goblet) - Dumbbell

1 set × 12 reps

2

Reverse Lunge - Dumbbell

1 set × 10 reps

Grip Finisher

1

Farmer Carry - Dumbbell

4 sets × 40s, 40s, 40s, 40s

1

Dead Hang

3 sets × 30s, 30s, 30s

1

Wrist Curl (Seated Palms‑Up) - Dumbbell

3 sets × 15 reps, 15 reps, 15 reps

1

Wrist Curl (Palms-Down, Seated) - Dumbbell

3 sets × 15 reps, 15 reps, 15 reps

Cool Down

1

Forearm Stretch (Kneeling)

1 set × 30s

1

Forearm Stretch (Kneeling)

1 set × 30s

1

Chest Stretch

1 set × 30s

1

Child's Pose

1 set × 45s

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