Pawel Hłopkin’s training plan  >>>

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

A weekly training plan.

 

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

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

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

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

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

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Finger curls with barbell. 4 x 12-15

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

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

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

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

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Triceps exercise. 4 x 10

 

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

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

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

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

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

 

 

Saturday – sparring at table, about 40 mins.