routine for mma, wrestling, boxing, k-1,
muay thai, karate, kenpo, etc.
 
one workout per week after curls, lat work, or deadlifts.
 
workout a:
wrist curl
wrist extension
behind-the-back wrist curl
cable reverse wrist curl
wrist roller
 
workout b:
one-hand dl. hold
pinch grip
chin hang
ez-curl bar or fat bar reverse curl
wrist roller
 
time for time movements: 30-60 seconds
reps for rep exercises: 10-30
sample start poundages:
 
wrist curl- 50
wrist extension- 50
bb wc- empty bar
cable rev wc- 70
dl hold- 100
pinch grip- 10
chin hang- 20 sec.
rev curl- 35
wrist roller- 2.5 lb plate
 
back off to twice/month if forearms become overtrained.
You should grow in forearm size/strength, never plateau or
retrogress.