In this article, I’ve shared an ultimate 12-week forearm workout routine to build jacked, muscular, and defined forearms.<\/p>\n\n\n\n
This can be helpful if you’re looking for an easy-to-follow and effective workout program.<\/p>\n\n\n\n
12-Week Forearm Workout Routine to Build Jacked Lower Arms<\/strong><\/h2>\n\n\n\nThis forearm workout plan is inspired by famous and revered bodybuilders like Lee Pries, Frank Mcgrath, Phil Heath, and Chuck Sipes, who have the best forearms in the history of bodybuilding.<\/p>\n\n\n\n
It will be a 12-week workout that involves training forearms once a week. I’ve also attached a PDF of this forearm workout routine so you can download and use it offline.<\/p>\n\n\n\n
SCHEDULE:<\/strong><\/p>\n\n\n\n\n- Week 1 to 3 – Lee Priest Forearm Workout<\/li>\n\n\n\n
- Week 4 to 6 – Frank McGrath Forearm Workout<\/li>\n\n\n\n
- Week 7 to 9 – Phil Heath Forearms Workout<\/li>\n\n\n\n
- Week 10 to 12 – Chuck Sipes Forearm Workout<\/li>\n<\/ul>\n\n\n\n
Note: <\/strong>This routine is not identical to Lee Priest and other bodybuilders’ forearms workout training. It is only inspired by their workouts. I’ve made the necessary changes based on my knowledge and experience. You can pair this forearm workout routine with your bodybuilding training program to build sturdy and jacked lower arms.<\/p>\n\n\n\nWeek 1 to 3 – Lee Priest Forearm Workout<\/h3>\n\n\n\n![\"Lee](\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/08\/Lee-Priest-Forearm-Workout-Routine.jpg\" "\\"\\"")
<\/figure>\n\n\n\nLee Priest is an Australian former professional bodybuilder known for his exceptional and symmetrical physique. He began training in his teenage and competed in various bodybuilding competitions, including Mr. Olympia. <\/p>\n\n\n\n
Lee is also known for his huge and chiseled forearms. Here are some of his forearm training philosophies:<\/strong><\/p>\n\n\n\n\n- He equally trains the biceps, triceps, and forearms to build huge arms.<\/li>\n\n\n\n
- Lee used to perform high-volume training that involved numerous reps and sets. He says the best way to bolster forearms is through high-rep sets, usually including at least 25 reps to up to 100 reps per set<\/strong>.<\/li>\n\n\n\n
- Priest trained his forearms after the back workout<\/a><\/strong> because the forearms are pre-exhausted after performing rowing and pulldown exercises, and he believes hitting the pre-exhaust lower arms results in more activation and better results in the long run.<\/li>\n\n\n\n
- Lee Priest suggests including a variety of exercises to hit the forearm muscles. His workout includes EZ bar reverse curls, alternating hammer curls, barbell wrist curls, and dumbbell wrist curls.<\/li>\n<\/ul>\n\n\n\n
Week 1<\/strong><\/h4>\n\n\n\nExercise<\/th> Sets<\/th> Reps<\/th><\/tr><\/thead> Wrist Roller<\/td> 3<\/td> –<\/td><\/tr> Barbell Wrist Curl<\/a><\/td> 3<\/td> 20-25<\/td><\/tr> Sledge Hammer Curl<\/a><\/td> 3<\/td> 20-25<\/td><\/tr> Neutral Grip Wrist Curl<\/td> 3<\/td> 20-25<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\nWeek 2<\/strong><\/h4>\n\n\n\nExercise<\/th> Sets<\/th> Reps<\/th><\/tr><\/thead> Cambered-Bar Reverse Curl<\/td> 3<\/td> 25-30<\/td><\/tr> Cable Hammer Curl<\/td> 3<\/td> 10-15<\/td><\/tr> Dumbbell Wrist Curl<\/td> 3<\/td> 25-30<\/td><\/tr> Wrist Extension<\/td> 3<\/td> 25-30<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\nWeek 3<\/strong><\/h4>\n\n\n\nExercise<\/th> Sets<\/th> Reps<\/th><\/tr><\/thead> Wrist Roller<\/td> 3<\/td> –<\/td><\/tr> Barbell Wrist Extension<\/td> 3<\/td> 20-25<\/td><\/tr> Cable Hammer Curl<\/td> 3<\/td> 15-20<\/td><\/tr> Dumbbell Wrist Curl<\/td> 3<\/td> 25-35<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\nWeek 4 to 6 – Frank McGrath Forearm Workout<\/h3>\n\n\n\n
- \n
- Week 1 to 3 – Lee Priest Forearm Workout<\/li>\n\n\n\n
- Week 4 to 6 – Frank McGrath Forearm Workout<\/li>\n\n\n\n
- Week 7 to 9 – Phil Heath Forearms Workout<\/li>\n\n\n\n
- Week 10 to 12 – Chuck Sipes Forearm Workout<\/li>\n<\/ul>\n\n\n\n
Note: <\/strong>This routine is not identical to Lee Priest and other bodybuilders’ forearms workout training. It is only inspired by their workouts. I’ve made the necessary changes based on my knowledge and experience. You can pair this forearm workout routine with your bodybuilding training program to build sturdy and jacked lower arms.<\/p>\n\n\n\n
Week 1 to 3 – Lee Priest Forearm Workout<\/h3>\n\n\n\n
<\/figure>\n\n\n\nLee Priest is an Australian former professional bodybuilder known for his exceptional and symmetrical physique. He began training in his teenage and competed in various bodybuilding competitions, including Mr. Olympia. <\/p>\n\n\n\n
Lee is also known for his huge and chiseled forearms. Here are some of his forearm training philosophies:<\/strong><\/p>\n\n\n\n
- \n
- He equally trains the biceps, triceps, and forearms to build huge arms.<\/li>\n\n\n\n
- Lee used to perform high-volume training that involved numerous reps and sets. He says the best way to bolster forearms is through high-rep sets, usually including at least 25 reps to up to 100 reps per set<\/strong>.<\/li>\n\n\n\n
- Priest trained his forearms after the back workout<\/a><\/strong> because the forearms are pre-exhausted after performing rowing and pulldown exercises, and he believes hitting the pre-exhaust lower arms results in more activation and better results in the long run.<\/li>\n\n\n\n
- Lee Priest suggests including a variety of exercises to hit the forearm muscles. His workout includes EZ bar reverse curls, alternating hammer curls, barbell wrist curls, and dumbbell wrist curls.<\/li>\n<\/ul>\n\n\n\n
Week 1<\/strong><\/h4>\n\n\n\n
Exercise<\/th> Sets<\/th> Reps<\/th><\/tr><\/thead> Wrist Roller<\/td> 3<\/td> –<\/td><\/tr> Barbell Wrist Curl<\/a><\/td> 3<\/td> 20-25<\/td><\/tr> Sledge Hammer Curl<\/a><\/td> 3<\/td> 20-25<\/td><\/tr> Neutral Grip Wrist Curl<\/td> 3<\/td> 20-25<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n Week 2<\/strong><\/h4>\n\n\n\n
Exercise<\/th> Sets<\/th> Reps<\/th><\/tr><\/thead> Cambered-Bar Reverse Curl<\/td> 3<\/td> 25-30<\/td><\/tr> Cable Hammer Curl<\/td> 3<\/td> 10-15<\/td><\/tr> Dumbbell Wrist Curl<\/td> 3<\/td> 25-30<\/td><\/tr> Wrist Extension<\/td> 3<\/td> 25-30<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n Week 3<\/strong><\/h4>\n\n\n\n
Exercise<\/th> Sets<\/th> Reps<\/th><\/tr><\/thead> Wrist Roller<\/td> 3<\/td> –<\/td><\/tr> Barbell Wrist Extension<\/td> 3<\/td> 20-25<\/td><\/tr> Cable Hammer Curl<\/td> 3<\/td> 15-20<\/td><\/tr> Dumbbell Wrist Curl<\/td> 3<\/td> 25-35<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n Week 4 to 6 – Frank McGrath Forearm Workout<\/h3>\n\n\n\n
- Priest trained his forearms after the back workout<\/a><\/strong> because the forearms are pre-exhausted after performing rowing and pulldown exercises, and he believes hitting the pre-exhaust lower arms results in more activation and better results in the long run.<\/li>\n\n\n\n