This workout is explained in this video along with some information about warming up, bracing your wrists, increasing grip strength, preventing back injuries, and improving mobility.
https://youtube.com/watch?v=6U-8iZRLxRs&feature=youtu.be
START HERE:
50yd suitcase carry each arm
Superset:
Incline barbell bench 4x5
SA DB row 3x8
50yd suitcase carry each arm
Superset:
Kneeling single arm overhead press 3x15
Dumbbell curls 2x12 then drop-set
50yd suitcase carry each arm
Forearm curls to failure