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BoostcampPNG

ArmWrestling Training Program

by Lucas S.
1 athletes joined

Program Description

S'améliorer au bras de fer sportif tout en travaillant le reste du corps C'est un entrainement personnel adapté à mon style de vie J'associe cela à de la course à pieds

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Athletics
  • Equipment
    Garage Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 23, 2024 06:13
  • Last Edited
    Jan 09, 2025 07:49

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Biceps
18.9%
Front Delts
14.1%
Triceps
10.9%
Chest
9.9%
Forearms
9.1%
Quadriceps
6.9%
Hamstrings
6.5%
Middle Delts
5.8%
Glutes
4.6%
Abs
2.8%
Rear Delts
2.2%
Lats
2.1%
Upper Back
2.1%
Lower Back
1.8%
Calves
1.4%
Adductors
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
2-4 reps
5-8 reps
-
-
2
Dip (Weighted)
1
3
5-8 reps
9-12 reps
-
-
3
Incline Bench Press (Dumbbell)
4
9-12 reps
-
4
Pec Deck (Machine)
3
1
9-12 reps
13-16 reps
-
-
5
One Arm Triceps Pushdown
3
1
9-12 reps
13-16 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5-8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
9-12 reps
-
3
One Arm Lateral Raise (Cable)
2
1
9-12 reps
13-16 reps
-
-
4
Front Raise
2
1
9-12 reps
13-16 reps
-
-
5
Rear Delt Fly (Cable)
2
1
9-12 reps
13-16 reps
-
-
6
One Arm Barbell Wrist Cupping
5
13-16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Dip (Weighted)
1
3
5-8 reps
9-12 reps
-
-
3
Incline Bench Press (Dumbbell)
4
9-12 reps
-
4
Pec Deck (Machine)
3
1
9-12 reps
13-16 reps
-
-
5
One Arm Triceps Pushdown
3
1
9-12 reps
13-16 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5-8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
9-12 reps
-
3
One Arm Lateral Raise (Cable)
2
1
9-12 reps
13-16 reps
-
-
4
Front Raise
2
1
9-12 reps
13-16 reps
-
-
5
Rear Delt Fly (Cable)
2
1
9-12 reps
13-16 reps
-
-
6
One Arm Barbell Wrist Cupping
5
13-16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
20 reps
RPE 6
2
Dip (Weighted)
1
20 reps
RPE 6
3
Incline Bench Press (Dumbbell)
1
20 reps
RPE 6
4
Pec Deck (Machine)
1
20 reps
RPE 6
5
One Arm Triceps Pushdown
1
20 reps
RPE 6
6
Tricep Rope Push Down (Cable)
1
20 reps
RPE 6
7
Wrist Rising With Free Weights
1
20 reps
RPE 6
8
Pronation Over The Knuckles With Free Weights
1
20 reps
RPE 6
9
Pronation From 90°
1
20 reps
RPE 6
10
Wrist Curls (Fat Grip)
1
20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Rising With Free Weights
5
9-12 reps
-
2
Pronation Over The Knuckles With Free Weights
5
9-12 reps
-
3
Pronation From 90°
5
9-12 reps
-
4
90° Pronation Statics
4
30 secs
-
5
90° Brachioradialis Statics
4
30 secs
-
6
Wrist Curls (Fat Grip)
5
9-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Rising With Free Weights
5
9-12 reps
-
2
Pronation Over The Knuckles With Free Weights
5
9-12 reps
-
3
Pronation From 90°
5
9-12 reps
-
4
90° Pronation Statics
4
30 secs
-
5
90° Brachioradialis Statics
4
30 secs
-
6
Wrist Curls (Fat Grip)
5
9-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Rising With Free Weights
5
9-12 reps
-
2
Pronation Over The Knuckles With Free Weights
5
9-12 reps
-
3
Pronation From 90°
5
9-12 reps
-
4
90° Pronation Statics
4
30 secs
-
5
90° Brachioradialis Statics
4
30 secs
-
6
Wrist Curls (Fat Grip)
5
9-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Rising With Free Weights
5
9-12 reps
-
2
Pronation Over The Knuckles With Free Weights
5
9-12 reps
-
3
Pronation From 90°
5
9-12 reps
-
4
90° Pronation Statics
4
30 secs
-
5
90° Brachioradialis Statics
4
30 secs
-
6
Wrist Curls (Fat Grip)
5
9-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
20 reps
RPE 6
2
Bicep Curl (Dumbbell)
1
20 reps
RPE 6
3
Bicep Curl (EZ Bar)
1
20 reps
RPE 6
4
Side Pressure (Cable)
1
20 reps
RPE 6
5
Side Pressure Static (Cable)
1
20 secs
-
6
Overhead Press (Barbell)
1
20 reps
RPE 6
7
Seated Shoulder Press (Dumbbell)
1
20 reps
RPE 6
8
One Arm Lateral Raise (Cable)
1
20 reps
RPE 6
9
Front Raise
1
20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5-8 reps
-
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
SA Cable Lat Puldown (With Bench)
3
9-12 reps
-
4
SA Machine Lat Row
3
9-12 reps
-
5
Upper Back Row
3
9-12 reps
-
6
Standing Pullover (Cable)
1
2
9-12 reps
13-16 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
2-4 reps
5-8 reps
-
-
2
Leg Curl
4
13-16 reps
-
3
Front Squat (Barbell)
4
9-12 reps
-
4
Lunge (Dumbbell)
4
9-12 reps
-
5
Leg Extension
3
13-16 reps
-
6
Seated Calf Raise
2
1
9-12 reps
13-16 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5-8 reps
-
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
SA Cable Lat Puldown (With Bench)
3
9-12 reps
-
4
SA Machine Lat Row
3
9-12 reps
-
5
Upper Back Row
3
9-12 reps
-
6
Standing Pullover (Cable)
1
2
9-12 reps
13-16 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
2-4 reps
5-8 reps
-
-
2
Leg Curl
4
13-16 reps
-
3
Front Squat (Barbell)
4
9-12 reps
-
4
Lunge (Dumbbell)
4
9-12 reps
-
5
Leg Extension
3
13-16 reps
-
6
Seated Calf Raise
2
1
9-12 reps
13-16 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
5-8 reps
-
2
Preacher Curl (Dumbbell)
5
9-12 reps
-
3
Bicep Curl (Dumbbell)
5
9-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
5
9-12 reps
-
5
Side Pressure (Cable)
5
9-12 reps
-
6
Side Pressure Static (Cable)
4
30 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
5-8 reps
-
2
Preacher Curl (Dumbbell)
5
9-12 reps
-
3
Bicep Curl (Dumbbell)
5
9-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
5
9-12 reps
-
5
Side Pressure (Cable)
5
9-12 reps
-
6
Side Pressure Static (Cable)
4
30 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
5-8 reps
-
2
Preacher Curl (Dumbbell)
5
9-12 reps
-
3
Bicep Curl (Dumbbell)
5
9-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
5
9-12 reps
-
5
Side Pressure (Cable)
5
9-12 reps
-
6
Side Pressure Static (Cable)
4
30 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
5-8 reps
-
2
Preacher Curl (Dumbbell)
5
9-12 reps
-
3
Bicep Curl (Dumbbell)
5
9-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
5
9-12 reps
-
5
Side Pressure (Cable)
5
9-12 reps
-
6
Side Pressure Static (Cable)
4
30 secs
-
Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
4 Sets
2-4 Reps
5-8 Reps
-
-
2
Dip (Weighted)
1 Set
3 Sets
5-8 Reps
9-12 Reps
-
-
3
Incline Bench Press (Dumbbell)
4 Sets
9-12 Reps
-
4
Pec Deck (Machine)
3 Sets
1 Set
9-12 Reps
13-16 Reps
-
-
5
One Arm Triceps Pushdown
3 Sets
1 Set
9-12 Reps
13-16 Reps
-
-
Day 2
1
Wrist Rising With Free Weights
5 Sets
9-12 Reps
-
2
Pronation Over The Knuckles With Free Weights
5 Sets
9-12 Reps
-
3
Pronation From 90°
5 Sets
9-12 Reps
-
4
90° Pronation Statics
4 Sets
30 secs
-
5
90° Brachioradialis Statics
4 Sets
30 secs
-
6
Wrist Curls (Fat Grip)
5 Sets
9-12 Reps
-
Day 3
1
Pull-Up (Weighted)
2 Sets
5-8 Reps
-
2
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
3
SA Cable Lat Puldown (With Bench)
3 Sets
9-12 Reps
-
4
SA Machine Lat Row
3 Sets
9-12 Reps
-
5
Upper Back Row
3 Sets
9-12 Reps
-
6
Standing Pullover (Cable)
1 Set
2 Sets
9-12 Reps
13-16 Reps
-
-
Day 4
1
Bicep Curl (EZ Bar)
4 Sets
5-8 Reps
-
2
Preacher Curl (Dumbbell)
5 Sets
9-12 Reps
-
3
Bicep Curl (Dumbbell)
5 Sets
9-12 Reps
-
4
Reverse Bicep Curl (EZ Bar)
5 Sets
9-12 Reps
-
5
Side Pressure (Cable)
5 Sets
9-12 Reps
-
6
Side Pressure Static (Cable)
4 Sets
30 secs
-