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Alexey Semerenko – road to victory  >>>

Alexey Semerenko – road to victory  # Armwrestling # Armpower.net

Alexey does no “secret” exercises. Most of his workout consists of bodybuilding exercises.

Alexey does no “secret” exercises. Most of his workout consists of bodybuilding exercises. Power that comes from exercising is more important to him than technique, he fights at the table only once a week.

Here is Alexey’s training plan:

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Monday:

1.Deadlifts, 3 sets of 8,6,4 reps.

2.Pullups, wide grip, 3 sets of 8,6,4 reps.

3.Bench press on incline bench, 3 sets of 10 reps.

4.Bicep curls with hammer grip, using pulley, 3 sets of 10 reps.

5.Wrist curls using pulley – 3 sets of 10 reps.

 

 

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Wednesday:

1. Pullups, narrow grip, 3 sets of 8,6,4 reps.

2. Bench press on horizontal bench, 3 sets of 8,6,4 reps.

3. Flyers, 3 sets of 10 reps.

4. Wrist curls using pulley – 3 sets of 10 reps.

5. Wrist pronations using pulley and judo belt – 3 sets of 10 reps.

6. Finger workout on Iron Hand machine.

 

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Friday:

1. Bench press on incline bench, 3 sets of 8,6,4 reps.

2. Flyers, 3 sets of 10 reps.

3. Bicep curls, using pulley, 3 sets of 10 reps.

4. Wrist curls using pulley – 3 sets of 10 reps.

5. Sparring at table – 20 – 25 mins.

 

 

 

 

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