Pawel Hłopkin’s training plan >>>

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

From Igor Mazurenko archives. A weekly training plan.

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Monday:

1

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

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2

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

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3

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

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4

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

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5

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

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6

Finger curls with barbell. 4 x 12-15

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Wednesday:

7

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

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8

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

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9

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

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10

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

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11

Triceps exercise. 4 x 10

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Friday:

12

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

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13

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

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14

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

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15

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

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16

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

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Saturday – sparring at table, about 40 mins.