Tarias Ivakin toproll program for armwrestling

by pointsbr “pointsbr”

5.0

(1 rating)

Program Description

Basic armwrestilig program for non-advanced people on the sport

Program Overview

Level
Intermediate, Novice
Goal
Powerbuilding
Equipment
Garage Gym
Program Length
1 week
Time Per Workout
40 minutes
Created
Jan 12, 2026 05:21
Last Edited
Jan 12, 2026 05:39

Muscle Engagement

Front

Back

MuscleSet

Forearms

56.4%

Biceps

36.4%

Triceps

7.3%

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4.8 Stars with 10, 000+ Ratings

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4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

Preacher Curl (Barbell)

6-8 reps

RPE 8

Reverse Curl (Barbell)

6-8 reps

RPE 8

Hammer Curl (Dumbbell)

4-6 reps

RPE 8

Concentration Curl

4-6 reps

RPE 8

Tricep Extension (Cable)

6-8 reps

RPE 8

Day 2

Wrist Curls

6-8 reps

RPE 8

Wrist Pronation -belt/ Cables Machine

12-15 reps

RPE 8

Wrist Curls

8-15 reps

RPE 8

Wrist Curls

12-15 reps

RPE 8

Reverse Wrist Curl (Barbell)

10-12 reps

RPE 8

Day 1

Preacher Curl (Barbell)

7 Sets

6-8 Reps

Reverse Curl (Barbell)

4 Sets

6-8 Reps

Hammer Curl (Dumbbell)

5 Sets

4-6 Reps

Concentration Curl

4 Sets

4-6 Reps

Tricep Extension (Cable)

4 Sets

6-8 Reps

Day 2

Wrist Curls

6 Sets

6-8 Reps

Wrist Pronation -belt/ Cables Machine

5 Sets

12-15 Reps

Wrist Curls

4 Sets

8-15 Reps

Wrist Curls

3 Sets

12-15 Reps

Reverse Wrist Curl (Barbell)

3 Sets

10-12 Reps

WHAT PEOPLE ARE SAYING(1 rating)

Only ratings with written feedback are displayed here.

5.00 / 5

pointsbr “pointsbr”Age 17, Man

2 hours ago

2 years of prior experience

More than expected strength gains

More than expected muscle gains

No modifications

Great program for people getting into arm wrestling