WARMUP

Before every training I warm up my fastenings by using expanders and several exercises.

One of my favorite expander exercises, very useful with over the top. Targets biceps and fasteners.

I do 2-3 sets, about 15 reps of every warmup exercise with expanders.

Due to my short experience with armwrestling I do a lot of expander work, because I can do short, static moves without straining my fastenings and joints, which is important for a beginner.

Of course, let’s not forget warming up arms with circular movements and shaking out the wrists – I haven’t made pictures, it looked too funny.

Regulated pulley pull-downs to chest. This exercise works my pushing motion and my wrist. 5 sets (one warm-up set of 20 reps with small weight). The other 4 sets 15/12/10/8, increasing weight with every set.

Imitating fighting with hook, special armwrestling grip that strengthens my grip. 4 sets 15/12/10/8, increasing weight with every set.

My favorite finger exercise, using a special grip. Strengthens hand grip, which is very important with armwrestling. 4 sets of 30 seconds for every hand.

Bicep curls, hammer grip on prayer bench to 90 degrees angle. Warm up set with small weight, then 4 sets with increasing weights.

I also work my fingers on the special machine. Recently I’ve started to use only three fingers – from middle to pinky - in order to get a stronger grip.

French bench presses with dumbbells and wrist rotation is my favorite triceps exercise. On warm-up set, then 4 sets of 10 reps with the same weight every set.

Chest workout on the butterfly machine is the exercise that is the closest to the real life arm movement during a fight. I do 5 sets 20/15/12/10/8 reps.