7-Day Forearm Plan

Wrist Roller program for forearm strength, control, coordination, endurance, and recovery.

01
Day 1 | Forearm Activation & Basic Strength
• Standing Wrist Roller (Light)• Controlled Lowering (No momentum)
Tools | Wrist Roller
Time: 5–7 minutes
▶ Start Day 1 Session
02
Day 2 | Forearm Strength Development
• Standing Wrist Roller (Moderate)• Seated Wrist Curl
Tools | Wrist Roller
Time: 5–7 minutes
▶ Start Day 2 Session
03
Day 3 | Control Under Forearm Load
• Wrist Roller (Slow Control)• Finger-Control Roll
Tools | Wrist Roller
Time: 5–7 minutes
▶ Start Day 3 Session
04
Day 4 | Wrist & Finger Coordination
• Finger-Control Roll• Seated Wrist Extension
Tools | Wrist Roller
Time: 5–7 minutes
▶ Start Day 4 Session
05
Day 5 | Forearm Endurance & Stability
• Standing Rope Wrist Curl (Continuous)• Seated Wrist Flexion (Steady)
Tools | Wrist Roller
Time: 5–7 minutes
▶ Start Day 5 Session
06
Day 6 | Flexor–Extensor Balance & Recovery
• Seated Wrist Flexion (Light)• Seated Wrist Extension (Light)
Tools | Wrist Roller
Time: 5–7 minutes
▶ Start Day 6 Session
07
Day 7 | Forearm Integration & Relaxation
• Standing Rope Wrist Curl (Easy)• Finger-Control Rope Curl (Relaxed)
Tools | Wrist Roller
Time: 5–7 minutes
▶ Start Day 7 Session