Do seated wrist curls with either dumb bells or a bar bell. The best one I have used is reverse grip ez bar curls. They will make your forearms blow up like 'popeye.'
Start by doing 4 sets of 25 reps. You should achieve your goal of strength and stamina.
Do that every 4 days.
When the 4 sets become easy add another set.
GOOD LUCK!!!
How can I increase my lower arm and hand strength and stamina?
There is a great guide to this here: http://www.bodybuilding.com/fun/glen3.ht...
It covers the 3 types of grip strength and forearm strength.
Seriously though, don't do too much right off the bat, you will be crippled the next day
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