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ArmWrestling Training Program

by Lucas S.

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 pied et du crossfit

Program Overview

  • Level
    Advanced
  • Goal
    Athletics, Olympic Weightlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 20, 2025 05:42
  • Last Edited
    Jun 18, 2025 11:57

Summary

Unleash your inner strength with the ArmWrestling Training Program, a comprehensive 5-week plan designed to enhance your arm wrestling skills and overall upper body power. Committing to 7 days a week, you'll engage in targeted workouts focusing on chest, triceps, and forearm strength through a mix of barbell, dumbbell, and cable exercises. Each session is crafted to push your limits and build the explosive strength necessary for dominating the competition. Equip yourself with a full gym and get ready to elevate your game!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
9-12 reps
-
2
Dip (Weighted)
4
9-12 reps
-
3
Pec Deck (Machine)
2
2
9-12 reps
13-16 reps
-
-
4
One Arm Triceps Pushdown
2
2
9-12 reps
13-16 reps
-
-
5
Run
1
30-60 mins
-
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
-
7
Run
1
30-60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
9-12 reps
-
2
Dip (Weighted)
4
9-12 reps
-
3
Pec Deck (Machine)
2
2
9-12 reps
13-16 reps
-
-
4
One Arm Triceps Pushdown
2
2
9-12 reps
13-16 reps
-
-
5
Run
1
30-60 mins
-
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
-
7
Run
1
30-60 mins
-
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
CrossFit
1
90 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
CrossFit
1
90 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
CrossFit
1
90 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
CrossFit
1
90 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
CrossFit
1
90 mins
RPE 7
Day 3
#
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
-
7
Run
1
30-60 mins
-
Day 3
#
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
-
7
Run
1
30-60 mins
-
Day 3
#
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
-
7
Run
1
30-60 mins
-
Day 3
#
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
-
7
Run
1
30-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
CrossFit
1
90 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
CrossFit
1
90 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
CrossFit
1
90 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
CrossFit
1
90 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
CrossFit
1
90 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
CrossFit
1
90 mins
RPE 7
Day 5
#
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
-
-
7
Run
1
30-60 mins
-
Day 5
#
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
-
7
Run
1
30-60 mins
-
Day 5
#
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
-
-
7
Run
1
30-60 mins
-
Day 5
#
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
-
7
Run
1
30-60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
CrossFit
1
90 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
CrossFit
1
90 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
CrossFit
1
90 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
CrossFit
1
90 mins
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
5-8 reps
-
2
Preacher Curl (Dumbbell)
4
9-12 reps
-
3
Bicep Curl (Dumbbell)
2
1
9-12 reps
13-16 reps
-
-
4
Reverse Bicep Curl (EZ Bar)
2
1
9-12 reps
13-16 reps
-
-
5
Side Pressure (Cable)
5
9-12 reps
-
6
Side Pressure Static (Cable)
4
30 secs
-
7
Run
1
30-60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
5-8 reps
-
2
Preacher Curl (Dumbbell)
4
9-12 reps
-
3
Bicep Curl (Dumbbell)
2
1
9-12 reps
13-16 reps
-
-
4
Reverse Bicep Curl (EZ Bar)
2
1
9-12 reps
13-16 reps
-
-
5
Side Pressure (Cable)
5
9-12 reps
-
6
Side Pressure Static (Cable)
4
30 secs
-
7
Run
1
30-60 mins
-
Week 1
1 / 5 Weeks
Day 2
1
CrossFit
1 Set
90 mins
@7
Day 6
1
CrossFit
1 Set
90 mins
@7
Day 4
1
CrossFit
1 Set
90 mins
@7
Day 1
1
Incline Bench Press (Dumbbell)
4 Sets
9-12 Reps
-
2
Dip (Weighted)
4 Sets
9-12 Reps
-
3
Pec Deck (Machine)
2 Sets
2 Sets
9-12 Reps
13-16 Reps
-
-
4
One Arm Triceps Pushdown
2 Sets
2 Sets
9-12 Reps
13-16 Reps
-
-
5
Run
1 Set
30-60 mins
-
Day 3
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
-
7
Run
1 Set
30-60 mins
-
Day 5
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
-
-
7
Run
1 Set
30-60 mins
-
Day 7
1
Bicep Curl (EZ Bar)
4 Sets
5-8 Reps
-
2
Preacher Curl (Dumbbell)
4 Sets
9-12 Reps
-
3
Bicep Curl (Dumbbell)
2 Sets
1 Set
9-12 Reps
13-16 Reps
-
-
4
Reverse Bicep Curl (EZ Bar)
2 Sets
1 Set
9-12 Reps
13-16 Reps
-
-
5
Side Pressure (Cable)
5 Sets
9-12 Reps
-
6
Side Pressure Static (Cable)
4 Sets
30 secs
-
7
Run
1 Set
30-60 mins
-