Forearm Muscles Training Exercises

Given the information provided, here's a tailored workout plan to target your forearm muscles, focusing on strength and grip strength:
Workout Plan:
Frequency: 3 times a week (preferably on non-consecutive days to allow for muscle recovery)
Duration: 20 minutes per session
Warm-Up (5 minutes)
Arm circles: 1 minute
Wrist circles: 1 minute
Light static stretching focusing on the wrist and elbow joint: 3 minutes
Forearm Workout (15 minutes)
Exercise 1: Barbell Wrist Curls
Sets: 3
Reps: 12-15
Rest: 1 minute between sets
Exercise 2: Barbell Reverse Wrist Curls
Sets: 3
Reps: 12-15
Rest: 1 minute between sets
Exercise 3: Farmer’s Walk
Sets: 3
Distance: 40-50 feet
Rest: 1-2 minutes between sets
Exercise 4: Deadlifts (as you enjoy deadlifts)
Sets: 3
Reps: 8-10
Rest: 2 minutes between sets
Notes:
For the wrist curls and reverse wrist curls, choose a weight that allows you to complete the given reps with good form but is challenging towards the last few reps.
During the farmer’s walk, ensure to grip the barbell/dumbbells tightly to engage the forearms.
Ensure to grip the bar tightly during deadlifts as well to engage the forearms.
Progression:
Increase the weight incrementally as you progress week by week to ensure progressive overload, which is crucial for strength gains.
You can also increase the distance of the farmer’s walk as your grip strength improves.
Additional Tips:
Maintain a nutritious diet to support muscle growth and recovery.
Stay hydrated and ensure you are getting 7-9 hours of sleep for optimal recovery.
Consider watching Athlean-X videos related to forearm training for more tips and techniques.
This workout plan is designed to be incorporated into your existing workout routine. It should help in enhancing your forearm strength and grip strength while adhering to your preference for circuit training during the rest of the week.