Still in the Mud But Collecting Rope

Here is an interesting forarm workout I found on the net:
Wrist twists with pipes, arms straight·
Wrist twists with pipes, arms bent·
Wrist Curls·
Reverse wrist curls·
Wrist Curls·
Reverse wrist curls·
Behind the back Wrist Curls·
Reverse curls·
Behind the back Wrist Curls·
Reverse curls·
SED Wrist Abductions·
SED Wrist Adductions·
SED Wrist Twists.

Part II
Wrist twists with pipe·
Wrist Curls – 8 reps·
Reverse Wrist Curls – 8 reps - do 4 super sets·
Behind the back wrist curls – 8 reps·
Reverse Curls – 8 reps - do 4 super sets·
SED Abductions – 8 reps·
SED Adductions – 8 reps·
SED Wrist Twists – 8 reps

And an awsome rotator cuff workout: