5/3/1 powerbuilding modified for armwrestlers.

Unlock your potential with this 4-week, 4-day powerbuilding program tailored specifically for armwrestlers. Combining the proven principles of the 5/3/1 method with specialized exercises, you'll build strength and explosiveness crucial for dominating the competition. Each week focuses on key lifts like squats and deadlifts, supplemented by accessory work to enhance your grip and stability. Get ready to transform your training and elevate your performance on the table!

Strength focused program designed with low frequency and high intensity. Especially for beginner armwrestlers looking to recover from tendonitis and building fundamental armwrestling strength at the same time.

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Week 1

Week 2

Week 3

Week 4

Squat (Barbell)

Romanian Deadlift (Barbell)

Chest Supported Row (Dumbbell)

Lateral Raise (Cable)

Seated Calf Raise

Military Press (Barbell)

Pull-Up (Neutral Grip, Bodyweight)

Bench Press (Close Grip)

Bicep Curl (EZ Bar)

Tricep Extension (Barbell)

Wrist curls (ez bar)

Deadlift (Barbell)

Front Squat (Barbell)

Barbell Row

Lateral Raise (Dumbbell)

Pronation with belt

Bench Press (Barbell)

Incline Bench Press (Smith Machine)

Tricep Extension (Cable)

Hammer Curl (Cable)

Supination with belt

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