02ed2018

 You only work out once or With weight training, you can not
twice a week, at best only help your body burn more fat
 You perform cardio longer but you can also change the entire

than you weight train shape of your physique. By
 You regularly skip workouts, building additional muscle, you
especially on "leg day" essentially "rev up" the metabolic
rate, all of the time —something
The Problem with This: aerobic exercise cannot do.
Increasing the body's muscle mass,
Clearly, no respectable authority on even slightly, increases the basal
fitness would prescribe to the metabolic rate—that is, the total
notion that you could ever expect to amount of fuel (calories) the body

lose any significant amount of requires to maintain that new
fat without exercise. Regular, muscle... and burns fuel, even
intense exercise that is. If you want while at complete rest.
to look and feel your best, while
achieving your fat-loss goals, Thus, the more muscle tissue you
you've got to exercise. There are no have on your body, the easier it

two ways about it. And skipping becomes to stay lean. Now how
your workouts, well, that's a sure great is that?
recipe for disaster that doesn't
require any explanation. Most experts and scientists agree

on one thing, though, when it
However, if you were to perform comes to weight training. That is,

only aerobic exercise (with no they recommend brief, intense
weight training) yet still follow a bouts of lifting weights of about 30
sensible diet, you'd run the risk of to 45 minutes as the most effective
breaking down and using your method for producing results, in
muscle tissue as fuel. Then, as you both muscle gain and fat loss.

might have guessed, since muscle
is like a metabolic furnace (it is
what burns calories), your METABOLIC
metabolism would slow down as a
result, literally paralyzing your fat- FACTOR #3
fighting efforts.


Cardio exercise—Sweat-shop time
The Solution to Take Control:

Performing your cardio exercise in metabolic rate because it causes
high-intensity mode (like riding a you to burn more calories in a 24-
bike, walking on the treadmill, or hour period. Aerobic exercise, on

running outside), the other hand, causes your
is highly encouraged... metabolism to increase only
temporarily, during the time of the
You're not in control if... exercise, plus shortly thereafter.



 You do cardio only when you In addition, scientific studies have
feel like it shown us time and time again that
 You eat an energy bar before after about 90 minutes of cardio,
an intense cardio session the body begins to become more
 You perform cardio as long efficient, not at burning off fat but
as you possibly can instead at breaking down muscle
for fuel... and with intense
The Problem with This: accuracy. Clearly, this is not what

you want!
Common sense (and some
"experts") might have you thinking The Solution to Take Control:
you burn more calories in 30
minutes of aerobic exercise than Performing your cardio exercise in
you do in 30 minutes of weight high-intensity mode (like riding a
training exercise, right? Wrong. bike, walking on the treadmill, or

Well, okay... actually, it is true, but running outside),
it's only a fraction of the whole is highly encouraged, as long as it's
story. Let us explain. for at least 20 to 30 minutes, but no

more than 45 minutes, at least three
You see, it's not just the calories times per week. Again, science has

you burn during the exercise proven that intense, short durations
session that matter. It's also of cardio exercise are a great way
important how many calories your to expend some "extra" calories and
body continues to burn throughout to help tap into fat stores.
the day.

Remember, it's not just about how
And, studies conclusively show many calories you burn while
weight training to be a superior you're working out. It's what effect
form of exercise for activating the cardio, combined with weight

training, has on your metabolism Though aging is inevitable, you can
throughout the day that makes the still positively influence your
biggest difference. metabolism to turn back your

body's 'internal clock' with the use
However, much like the way the of certain nutritional supplements.
body quickly "adapts" to a
restriction in calorie intake, the You're not in control if...
body is just as fast to "adapt" to
aerobic work—it becomes more  You've let time take its toll

energy efficient. Thus, after about on your body
four weeks, the body requires less  Age is your "excuse" for
energy to perform the same amount being out of shape
of aerobic exercise. In essence,  You already think you're
your metabolism begins using less "over the hill"
and less fuel to perform the same

work. As science has shown, the The Problem with This:
only way to "override" this
adaptation then is by performing Try as you may, holding back the
your cardio exercise upon rising or years is impossible. Aging is an
in the afternoon, on an empty inevitable part of life.
stomach. Unfortunately, as we age, our
bodies also experience drastic

So for goodness sakes, to optimize changes, one of which is a
fat burning, don't eat an "energy progressive slowdown in energy
bar" or a sugar-loaded "energy expenditure and metabolism, which
drink" just before your cardio contributes to increased fat storage.
session; you'll completely negate Remember the days, in your early

your body's ability to burn fat while 20's… when you could eat nearly
you work out! anything you wanted and not gain a
single pound? Your body seemed
to burn calories faster than you
METABOLIC could even imagine. This wasn't
your imagination. It was the result
FACTOR #4 of your metabolism raging in high
gear—burning calories, fat, and
anything else that stood in its
Ages—How old are you really?
way—allowing nothing (or almost

nothing) you ate to turn to fat.  Addiction to stress
Unfortunately, as we age, a natural  Sleep deprivation
decline in the metabolic rate  Overuse of stimulants

occurs, and many of these calories  Too much sugar (at one
that would have burned off in youth sitting!)
now get stored as fat. And, even the  Alcohol binges
most expensive cryogenics can't  Regular consumption of
stop old Father Time from ticking high-fat foods
away.



The Solution to Take Control: METABOLIC


Though aging is inevitable, you can FACTOR #5
still positively influence your

metabolism to turn back your Supplements—Energy and
body's "internal clock" with the use metabolism are everything
of certain nutritional supplements.
Specific supplements have been You're not in control if...
shown to "shift" or "re-set" the
metabolic rate to a more youthful,  You think supplements are
active metabolism. only for bodybuilders

 You're not using the latest,
Plus, changing some of your habits researched weight loss and
or assuring you don't acquire them metabolism ingredients
in the first place—habits that "zap"  You're not
your metabolism and bring your taking any supplements at all

fat-burning efforts to a screeching
halt—could prove to be equally The Problem with This:
important.
Today, supplements have been
Metabolic Zappers! shown in research to be useful for

almost everyone... every shape,
At all possible costs, void your life size, age, and gender—to help you
of these habits that can negatively achieve any type of goal. Knowing
impact or "down-regulate" your some of the key ingredients that
metabolism. have been subject to human clinical
research is important. Ingredients

like L-Carnitine, caffeine, LIPO-DREX truly is a
nootropics and nutrient partitioning breakthrough when it comes to
agents will put you at the forefront improving your fat loss and

in your battle against the bulge. metabolism.
Helping boost your metabolism and
energy along with appetite control Pairing LIPO-DREX up with L-
are key to rounding out a proper CARNITINE LS3™ is a great way
nutrition and training plan. to maximize your results. L-
CARNITINE LS3, is a delicious

The Solution to Take Control: drink designed to help transport fat
across the cell membranes so it can
Supplementing to help improve be burned for fuel. So, simply put,
your metabolism and decrease fat is LIPO-DREX helps release the fat,
possible and realistic if you know and L-CARNITINE LS3 helps

how to approach it. Specific herbs optimize the burning of the fat. It’s
and other ingredients have been like a 1:2 punch when it comes to
subject to human clinical studies – losing both inches and pounds.
some on energy, others on
metabolism, and others still on fat
mobilization. One newer concept in Closing Remarks
the weight-loss/supplement world

that is helping more and more
people is known as Nutrient Once again, good or bad, you're
Partitioning. Specific extracted permanently stuck with the DNA
ingredients, when taken in specific and genetics of your parents. You
amounts can actually help divert can, however, adjust your lifestyle
foods from being stored as fat to and take control of the factors that

being directed to the muscle. LIPO- influence your metabolism. So
DREX™ is a unique product where do you start? The above five
designed to not only increase metabolic factors go a long way in
energy and focus, but to also helping "rev up" your body's ability
increase your metabolism and to burn fat, all the time —and can
thermogenesis (increasing body help turn your body into a 24-hour
temperature by burning more fat-burning machine, so you really

calories) all while helping divert can get rid of ugly body fat and
foods from being stored as fat to sculpt the body you've always
being utilized by your muscles. wanted and deserve!



Brandon would get up to around 300 pounds in
the offseason, but his body fat would never
Increase climb past ten percent, even while overeating at
fast food restaurants. It has been proven that an
increase in muscle mass will increase calorie
Muscle Mass to expenditure, leading to less body fat storage. So
how important is increasing muscle mass to
Burn More Fat keeping the metabolism running at a higher
rate?

Author: Josh Hodnik Flipping through bodybuilding magazines you
will often see before and after pictures of
bodybuilders. The before will generally be taken
during the offseason, and the after will be taken
around contest time. There is always a big
difference in how lean and vascular the
bodybuilder will look between the two pictures,
but they really never start off fat to begin with.
Today’s bodybuilder carries much more muscle
mass than they did a decade ago, and they don’t
put on nearly the amount of body fat in the
offseason either. Offseason dieting has changed
for the better over the years, but science says
that the added muscle mass of today’s
standards is a big reason for these guys gaining
less body fat while bulking than in previous
years.

It has been calculated that one pound of fat-free
mass burns between 8 to 15 calories. This does
not appear to be a significant amount of calories,
but when a large amount of muscle is added it
can be. In a comprehensive research review,

Donnelly and colleagues (1) showed that an
increase of 4.5 pounds of muscle mass would
increase the resting metabolic rate by 50
calories per day. At this rate it would still take 10
I happened to be on the phone one night with weeks to burn the amount of calories that
former NPC heavyweight competitor Brandon equate to a pound of body fat, but it is a move in
Lowe while he was placing an order at a fast the right direction.
food restaurant. Brandon put me on hold while
he placed his order. After hearing the order for a
dozen chili dogs and an extra-large Mountain
Dew read back to Brandon, I asked him if it was
all for him. He confirmed and started explaining
how you have to eat to grow. This is something I
already knew, but I also knew that eating the
wrong foods could lead to becoming fat. He
would always say, “You have to earn the right to
eat this way.” I agreed that sedentary people
could not eat the same way as people who were
extremely active, but I knew that eating a dozen
chili dogs on a regular basis by me would
definitely lead to fat storage.

Now take a bodybuilder that may walk around
with a 100 pounds of extra muscle compared to
the average person. That’s a fat burning
machine. Today’s cars are built to be more fuel-
efficient than what they were years ago when
almost everything on a car was made of steel,
and 8 cylinders pushed most cars. Today cars
are lighter, and they need less fuel to operate.
That is how the body is in a way. Being
overweight in general causes a greater demand
for calories to maintain the current weight, but
body composition will determine how great this
demand will be. Muscle mass accounts for 20
percent of the total daily energy expenditure,
while fat tissue accounts for a lowly 5 percent.

More Muscle Mass=More Calories Expended =
Less Body Fat Stored

Now that the summer is coming to a close, many
people are looking to start packing on more
muscle. Let’s face it; you are not going to be
able to add 100 pounds of muscle to your frame
over the coming winter, and all hopes of gaining
the calorie burning ability of your favorite pro
bodybuilder should be quickly forgotten. Gaining
some quality muscle to really increase the
body’s ability to burn calories is a goal that can
be met. Packing on some extra mass this winter
will not allow you to scarf down a dozen chili
dogs like a 300 pound bodybuilder, but it will
make leaning out for summer time much easier.

Mostafa Eskandari looking great




























King Kamali’s athlete’s winning

AROUND THE SPORT, AROUND


THE WORLD

Tribute to King Kamali! Are we going to see Kai on stage in 2018?


































USA Powerlifting family the Lilliebridge’s 2018 Physique Summit, make sure to attend!!

Carlos Nunes, New IFBB Elite Pro making his
debut in 2018


















The Father of Powerlifting, Ernie Frantz and
friends.

Eslam Mohamed IFBB Pro



Brooklyn, NY 11226
(929) 353-0706
[email protected]

MILITARY EXPERIENCE:
Army - Arab Republic of Egypt – 2004 – 2006
Division: Presidential Republican Guard – Cairo, Egypt

LANGUAGES:
Arabic, English

CERTIFICATIONS/LICENCES:
New York State Security License 2014
ISSA Certified Fitness Trainer – USA 2014
CPR/AED Certification 2014
Personal Trainer – Alexandria, Egypt 2006
Private Security Guard – Alexandria, Egypt 2004

WORK EXPERIENCE
Private Fitness Trainer Train Private Clients 2010 –Present
Gold’s Gym – Alexandria, Egypt Head Trainer, Floor Manager Jun. ’16-Jan. ‘17
Blue Shark Gym – El-Rifa, Bahrain Trainer, Supervisor Mar.'14–May'14
Smolka Corporation – Bronx, NY Shipping and Merchandise 2013 – 2014
Species Nutrition – Long Island, NY Shipping and Merchandise May '12 –Sept.'12
Porto Marina – North Coast, Egypt Supervisor of Security Summer 2010
Rock Gym – Alexandria, Egypt Partner/Personal Trainer 2008 – 2010
Premiere Gym – Cairo, Egypt Personal Trainer 2007 – 2008
Private Security Guard – Egypt Private Clients 2004 – 2007



BODYBUILDING ACHIEVEMENTS/COMPETITIONS:

Egyptian National Bodybuilding Team 2009 – Present

IFBB Pro Card - Bodybuilding September, 2017

IFBB – Olympia Amateur – Las Vegas, Nevada September, 2017
st
Overall Men’s Bodybuilding, 1 Place, Men’s Heavyweight

IFBB – World Bodybuilding Championship – Benidorm, Spain November, 2016
3rd Place, Men’s Heavyweight

IFBB – World Bodybuilding Championship – Brasilia, Brazil November, 2014
st
1 Place, Men's Heavyweight


NPC – Eastern USA – New York, NY November, 2013
st
1 Place, Men's Light Heavyweight

IFBB – Arnold Amateur – Columbus, Ohio March, 2013

th
6 Place, Men's Light Heavyweight

NPC – Atlantic States – New York, NY June, 2012
st
Overall Men's Bodybuilding, 1 Place, Light Heavyweight


IFBB – Mediterranean Bodybuilding Championship – Amman, Jordan 2010
rd
st
1 Place Men’s Classic, 3 Place 90 kg


EFBB – Ghamra Bodybuilding Competition – Cairo, Egypt 2009
st
1 Place, 90 kg

EFBB – First Place Bodybuilding Competition – Cairo, Egypt 2009
st
1 Place, 90 kg




















































EFBB – First Place Bodybuilding Competition – Alexandria, Egypt 2008
st
1 Place, 90 kg

EFBB – Second Place Bodybuilding Competition-- Alexandria, Egypt 2008
st
1 Place, 90 kg

EFBB – Cairo Bodybuilding Open Competition – Cairo, Egypt 2006
st
1 Place, 90 kg

EFBB – Egyptian Bodybuilding Open Competition – Port Said, Egypt 2005
nd
2 Place, 90 kg



10 Important and Effective Tips to Increase and

Optimize your Human Growth Levels (HGH)
Naturally


By Jeff Behar, MS, MBA, CIH


HGH, also known as growth hormone (GH), it plays a important role in your overall health and the
way you look and feel. HGH directly responsible for growth, metabolism, body composition, cell
repair, anti-aging and injury recovery.
HGH also boosts muscle growth, fat loss, strength and well-being.
Lower HGH levels may negatively impact your quality of life, result in premature aging, lower your
sex drive, increase your risk of disease and make you gain body fat.

Having optimal HGH levels is especially important during fat loss, injury recovery and when trying to
maximize strength and athletic performance.
Where are you thing you can do with your diet and your life that I’ve pointed back either improve
your negatively impact your human growth hormone (HGH) levels.
Here are 10 evidence-based ways to naturally increase your HGH levels naturally.
(Note: similarly there are also ways to boost your testosterone levels naturally with her well improve
your well-being, improve your brand, approve your body composition, and improve your overall
health. Read more
here:https://www.facebook.com/…/muscl…/permalink/606143636138444/and https://www.facebook.com/…
/muscl…/permalink/750288858390587/)



Scientifically Proven Ways to Boost your Intermittent fasting can help optimize human
Growth Hormone Levels Naturally. growth hormone (HGH) levels in the following
ways.
1. Lowers body fat levels, which directly
positively impacts HGH production.
1. Intermittently Fast
2. Intermittent fasting keeps insulin levels low
Intermittent fasting (IF) is a dietary approach for most of the day, since insulin is released
that limits eating to short time periods. when you eat (especially high glycemic
Intermittent fasting can be done in many carbs). Research shows that insulin spikes
different ways. One common approach is a can disrupt your natural growth hormone
daily 8-hour eating window with a 16-hour production which occurs naturally in several
fast. Another common way is to stop eating pulses during the day.
after dinner and fast 12-14 hours until
breakfast. A third way is to the fast for 24 For more on intermittent fasting. And the
hours with the only food intake being small benefit but that these great articles:
lean protein meals. I would consider that a https://www.facebook.com/jeff.behar/posts/10205
modified intermittent fast which still has value 362970223746
in raising human growth hormone (HGH) https://www.facebook.com/MuscleMagFitnessdotc
levels since this approach does not raise om/posts/10159004301275300
insulin levels appreciably.

https://www.facebook.com/MuscleMagFitnessdotc
om/posts/10159468699130300 5. Watch your Glycemic Index and

Glycemic Loads of your Meals.
2. Lose Body Fat One of the best ways to naturally increase
There are many documented studies that your HGH production is to control your insulin
show the fatter you are the more of a negative spikes. One way to do this is to control the
impact the excess weight has on your body‘s Glycemic load of your meals. To do this make
natural HGH production. The amount of body sure your meals are small.This will lower the
fat you carry is directly related to your HGH insulin response and not negatively impact
production. Period! your HGH production.
Research shows that individuals with the most Another way to do this is to lower the overall
abdominal fat (the most dangerous type of fat) glycemic index of your meal. To accomplish
had the greatest disruption of HGH this, never eat carbohydrates alone. And
production. when you consume your carbohydrates
consume them with protein. This will lower the
Interestingly, research suggests that excess overall glycemic index of the meal which will in
body fat affects HGH levels more in men. turn lower the insulin response. This is
However, lowering body fat is still key for both favorable to growth hormone production.
genders.


6. Exercise at a High Intensity
3. Don't Eat a Lot before Bedtime
Exercise at a high intensity is one of the most
Your body naturally releases significant effective ways to significantly raise your HGH
amounts of growth hormone, especially at levels.
night, and eating any food that raises it at
some level will delay that process. How? It will For more on workout intensity refer to the
cause a rise in insulin levels. Well if you must following informative article on workout
eat something before bed, eat a meal that will intensity https://www.facebook.com/MuscleMagF
have a very small impact on raising insulin itnessdotcom/posts/10156721196335300
levels, but as of man we need protein meal or The amount of the HGH increase depends on
a few almonds. the type of exercise, the amount of intensity,
Avoid high-carb meals. Also avoid large the post workout food intake and the individual
portions of low-carb meal or protein because performing it. High intensity weight lifting
they can also increase insulin levels because session with limited rest periods I found that
of the glycemic load. having both positive effects on HGH
production.
Something to keep in mind, insulin levels
normally decrease 2–3 hours after eating, so
try to avoid carb- or large protein -based
meals 2–3 hours before bedtime. 7. Consume a Post Workout Shake
Studies have shown that a post workout whey
4. Reduce your Sugar Intake protein shake, both with and without carbs,
Refined carbs and sugar raises insulin levels can boost human growth hormone levels.
which I’ve mentioned before, will negatively
impact your naturally HGH production. 8. Take Beta-Alanine before your Workout
Therefore, reducing your sugar intake can
help optimize growth hormone levels. There are some studies that suggest taking
approximately 5 grams of beta-alanine before
Along with directly affecting insulin levels, a workout can increase muscle endurance
excess sugar intake is a key factor in weight and boost HGH levels, compared to those that
gain and obesity, which also affect HGH who do not take the supplement.
levels.

at www.musclemagsport.com and the current
9. Optimize Your Sleep Medical Commentator on Exercise for the The
American Academy of Anti-Aging Medicine
The majority of HGH is released in "pulses" (A4M), the world's largest medical anti-aging
when you sleep. There are plenty of studies organization comprised of 26,000-plus
that show poor sleep results in lower HGH member physicians, health practitioners,
production. scientists, governmental officials, and
In fact, getting an adequate amount of good members of the general public, representing
restorative deep sleep is one of the best ways over 120 nations.
to increase your long-term HGH production Jeff Behar's Social Media Contacts
naturally. Check out this great article giving
you 20 tips to improve your sleep quality, Instagram: https://instagram.com/beharjeff/
https://www.facebook.com/MuscleMagFitnessdotc Facebook: Get all Jeff”s tips and more by
om/posts/10158381987565300 liking his coach page, FB.me/Musclecoachjeff
Or follow, https://www.facebook.com/jeff.behar

10. Boost your pituitary and hypothalamus
function
There are a few VERY effective ways to boost
your pituitary and hypothalamus so you are
maximizing HGH and IGF-1 production in your
body.
Increase Chromium Intake
Eat Healthy Fats
Exercise Regularly
Get Enough Sleep
Reduce Stress and......
One of the best ways..... Consider growth
hormone releasing peptides (GHRPs) and
growth hormone releasing hormones
(GHRHs) like CJC 1295, GHRP2, GHRP6 etc.
For more on these amazing compounds check
out www.usamaderesearchpeptides.com.
About the Author Jeff Behar
Jeff Behar MS, MBA, is a well-known author,
national competitive bodybuilder from his early
twenties into his 50's, and a recognized
health, fitness with over 30 years of
experience in the health, fitness, disease
prevention, nutrition, and anti-aging fields.
As a recognized health, fitness and nutrition
expert, Jeff Behar has been featured on
several radio shows, TV, and in several
popular bodybuilding publications such as
Flex, Ironman and in several highly regarded
scientific journals. Jeff Behar is also the CEO
and
founder www.MuscleMagFitness.com and www.
MyBesthealthPortal.com, a staff writer

YOU WANT FOREARMS?


































Training your forearms will add symmetry and seriousness to your physique. But an unimpressive
forearm development is one of those things that detracts from a complete and well balanced muscular
package.


There are more reasons to train your forearms other than for aesthetics, achieving a complete
forearm development will help you build maximum grip strength and enable you to work with heavier
weights.


The forearms are a complex muscle group that must be targeted with specific exercises and heavy
loads in order to obtain their full potential. If your genetics haven’t enabled you with an ability to build
forearms without any substantial difficulty, you will have to adequately stimulate growth by training
with a smart training program.


Repetitive squeezing and gripping work great for building forearms, below are a list of workouts which
incorporate these movements in combination with heavy weights for you to choose from.


These workouts can be performed at the end of your regular training sessions. Perform them in a
consecutive manner, completing all prescribed sets and reps of one exercise before moving to the
next.

Workout 1:


1. Wrist roller


-Grab a wrist roller with a pronated grip straight up and hold it out in front of your body.
-Make sure the rope is not wrapped around the roller, then roll your hands forward in an alternating
fashion until the weight is raised and your arms are fully extended.
-Reverse the motion and return to the starting position.
-3 sets x 4-5 reps, 90 second rest


2. Pinch grip


-Place two dumbbells or rimmed weights facing outward in a standing position on the floor.
-Bend down and pinch the head of each weight with your fingers, lift them off the floor and hold.
-3 sets x 15-30 second hold, 60 second rest


3. Towel wring-out


-Grab a thick towel and soak it in water, wring it out by twisting your wrists in both directions.
-2 sets x 60 seconds, 0 second rest


4. Wrist flexion/extension stretch

-Slightly bend your left elbow and clasp your right hand over the fingers on your left hand, extend
your left hand and gently bend the wrist back.
-Hold the stretch for 60 seconds.
-Perform the opposite movement to stretch the opposing muscles, bend your wrist and fingers in the
opposite direction so that your palm comes closer to the forearm.
-1 set x 60 second hold on each side, 0 second rest


































Workout 2:


1. Farmer’s walk


-Pick up a heavy set of dumbbells.
Stand tall and walk with them as fast as you can, maintaining a neutral back.
-3 sets x 20-second walks, 60 second rest


2. Band finger extension


-Take a rubber band and put it around all of your fingers, then spread them apart as far as possible
and hold for a second.
-2 sets x 20-30 reps with each hand, 0 seconds rest


3. Single dumbbell wrist curl


-Take a dumbbell in one hand and sit on a bench, allowing your elbow to rest on your thigh, bend at
90 degrees.
-Your working hand and the dumbbell should be loosely hanging off your knee with your palm up.

-Curl your wrist up so your palm faces your biceps.
-2 sets x 15-20 reps on each side, 0 second rest


4. Wrist flexion/extension stretch


-Slightly bend your left elbow and clasp your right hand over the fingers on your left hand, then
extend your left hand and gently bend the wrist back.
-Hold the stretch for 60 seconds, then perform the opposite movement to stretch the opposing
muscles, bend your wrist and fingers in the opposite direction so that your palm comes closer to the
forearm.
-1 set x 60 second hold on each side, 0 second rest



Workout 3:


1. Kroc row


-Place your left knee and hand on a bench and grab a dumbbell with your right hand.
-Maintaining a natural arch in the lower back, row the weight to your side in an explosive manner.
-To ensure maximum contraction, focus on getting a full range of motion by fully extending the
shoulder at the bottom and forcefully pulling it up and back at the top.
-3 sets x 15-20 reps on each side, 90 second rest


2. Single dumbbell wrist extension


-Take a dumbbell in one hand and sit on a bench, placing your elbow and forearm on your thigh and
allowing the working hand to loosely hang off your knee with the palm faced down.
-Curl your wrist up so that the back of your hand faces your biceps.
-2 sets x 20-30 reps on each side, 0 second rest


3. Lacrosse ball forearm roll


-Place a lacrosse ball on a box and place your forearm on the ball with the palm of the hand facing
down.
-Push your forearm into the ball, then slowly roll from the wrist to the elbow and back.
-As you roll, turn your wrist slightly on both sides to ensure that all of the tissues have been targeted.
-2 sets x 30 seconds on each side, 0 second rest


4. Wrist flexion/extension stretch



-Slightly bend your left elbow and clasp your right hand over the fingers on your left hand, then
extend your left hand and gently bend the wrist back.
-Hold the stretch for 60 seconds, then perform the opposite movement to stretch the opposing
muscles, bend your wrist and fingers in the opposite direction so that your palm comes closer to the
forearm.
-1 set x 60-second hold on each side, 0 second rest

Workout 4:

1. Towel pull-up

-Attach a towel to a pull-up bar, grab each end of it.
-As you hang from the towel, pull yourself up until your chin is raised above your hands.
-If this proves to be too hard, hang from the towel for as long as you can instead.
-3 sets x As many reps as possible, 90 second rest

2. Cable thumb curl/pinkie curl

-Attach a rope handle to the pulley then grasp an end of it with your left hand and pull it to thread
through the hole, so that you end up having one long rope.
-Take a step back so that your arm becomes fully extended then flex your wrist to bend the thumb
back toward your forearm.
-After you complete all sets and reps with both hands, grasp the rope with your left hand again and
perform the opposite motion by curling your pinkie toward the underside of your forearm.
-Repeat with the other hand.
-2 sets x 15-20 reps on each side, 0 second rest

3. Cable supination/pronation

-Attach a rope handle to the pulley and make it thread through the hole as described in the exercise
above.
-Grasp an end of it with your left hand, take a step back and sit on a bench.
-Maintaining a 90 degree bend in your elbow, rotate the wrist inward until your palm faces down.
-After completing all sets and reps with both hands, grasp the rope with your left hand again and
perform the opposite motion by rotating the wrist outward until your palm faces up.
-2 sets x 15-20 reps on each side, 0 second rest

4. Wrist flexion/extension stretch

-Slightly bend your left elbow and clasp your right hand over the fingers on your left hand, then
extend your left hand and gently bend the wrist back.
-Hold the stretch for 60 seconds, then perform the opposite movement to stretch the opposing
muscles, bend your wrist and fingers in the opposite direction so that your palm comes closer to the
forearm.
-1 set x 60-second hold on each side, 0 second rest