Language
/ Contact /
New products in Armpower.net shop!

Pawel Hłopkin’s training plan  >>>

Pawel Hłopkin’s training plan  # Armwrestling # Armpower.net

A weekly training plan.

 

  Monday:
ac1265_1.jpg

 

Over-grip bar pullups to right angle 4 x 12-20

4f1cb9_2.jpg

 

Pulley pull-downs using thick grip 4 x 8-12

301726_3.jpg

 

Bicep curls, using pulley and thick grip. Elbow rested on preacher bench. 4 x 8-12

353f1e_4.jpg

 

Bicep curls with full range of movement. 3 x 8-10.

d78274_5.jpg

 

Wrist supinations with belt and pulley. Elbow rested on table. 4 x 8-1

c0db4c_6.jpg

 

Finger curls with barbell. 4 x 12-15

  Wednesday:
b11135_7.jpg

 

Wrist pronations with belt and pulley. Elbow rested on table. 4 x 8-12

8e9b59_8.jpg

 

Pulley pull-downs for wrist. Elbow rested on table. 3 x 10-15

d59562_9.jpg

 

Wrist curls. Forearm rested on preacher bench. 3 x 8-10

39b130_10.jpg

 

Wrist curls with barbell. Forearm rested on flat bench. 3 x 6-8

9af878_11.jpg

 

Triceps exercise. 4 x 10

 

  Friday:
183528_12.jpg

 

One arm bar pullups from right angle 3 x 5-6

435165_13.jpg

 

Bicep curls, using pulley and thick grip. Elbow rested on preacher bench. 4 x 8-12

f72b63_14.jpg

 

Pulley pull-downs using thick grip . 4 x 8-12

143474_15.jpg

 

Wrist supinations with belt and pulley. Elbow rested on table. 4 x 8-12

ce444d_16.jpg

 

Bar plate holds with left and right palm fingers. 4 x 25-30 each arm.

 

 

Saturday – sparring at table, about 40 mins.

 

Language