ARMWRESTLING TRAINING GUIDE

ARM (BICEPS/BRACHIALIS)
STANDING EZ CURLS
STANDING HAMMER CURLS (BARBELL)
STANDING DUMBBELL CURLS
CHIN-UPS
PARTIAL ONE-HAND PREACHER CURLS

BACK
INCLINE DUMBBELL ROWS/CHEST SUPPORTED CABLE ROWS
PULL-UPS (WEIGHTED/BODYWEIGHT)
SEATED CABLE ROWS
NEUTRAL GRIP LAT PULLDOWNS (ROW HANDLE)
DEADLIFT (ROMANIAN/TRADITIONAL)

FOREARM
PREACHER HAMMER CURLS
WRIST WRENCH WRIST CURLS (THICK/THIN)
WRIST WRENCH SIDE PRESSURE
DUMBBELL WRIST CURLS (OBVERSE/REVERSE)
RADIAL DEVIATION BACK PRESSURE
PRONATION BACK PRESSURE (THUMB)
MULTI-SPINNER (THICK/THIN)

ARM (BICEPS/BRACHIALIS)
STANDING EZ CURLS
STANDING HAMMER CURLS (BARBELL)
STANDING DUMBBELL CURLS
CHIN-UPS
 PARTIAL ONE-HAND PREACHER CURLS

BACK
INCLINE DUMBBELL ROWS/CHEST SUPPORTED CABLE ROWS
PULL-UPS (WEIGHTED/BODYWEIGHT)
SEATED CABLE ROWS
NEUTRAL GRIP LAT PULLDOWNS
DEADLIFT (ROMANIAN/TRADITIONAL)

FOREARM
PREACHER HAMMER CURLS
WRIST WRENCH WRIST CURLS (THICK/THIN)
WRIST WRENCH SIDE PRESSURE (THICK/THIN)
DUMBBELL WRIST CURLS (OBVERSE/REVERSE)
RADIAL DEVIATION BACK PRESSURE
PRONATION BACK PRESSURE (THUMB)
MULTI-SPINNER (THICK/THIN)
 RECOMMENDED EXERCISES FOR MAXIMUM MUS
BICEPS/BRACHIALIS)
BRACHIALIS
BRACHIALIS/BRACHIORADIALIS
LONG HEAD
LONG HEAD (W/ FOREARMS/BACK)
SHORT HEAD (FOREARM STABILIZER)

BACK
LATS/MAJOR RHOMBOIDS
LATS/TERES MAJOR
LATS/MAJOR RHOMBOIDS
LATS/TERES MAJOR
LOWER BACK

FOREARM
BRACHIALIS/BRACHIORADIALIS
FLEXORS/EXTENSORS (W/ FINGERS)
FLEXORS/BRACHIALIS/ROTATOR CUFFS
FLEXORS/EXTENSORS
RADIAL EXTENSOR/BRACHIALIS
PRONATOR TERES/BRACHIALIS
FLEXORS

CURRENT WORKING WEIGHTS O

BICEPS/BRACHIALIS)
25 KGS
30 KGS
15 KGS
BW
 23 KGS

BACK
32 KGS (IDR) / 55 KGS (CSCR)
BW / +10 KGS
60 KGS
45 KGS
40 KGS

FOREARM
17.5 KGS
30 KGS
30 KGS
20 KGS (OB) / 7 KGS (REV)
30 KGS (CBL MCHN) / 18 KGS (FREE WT)
40 KGS (CBL MCHN) / 22.5 KGS (FREE WT)
20 KGS (HC) / 30 KGS (LC)
RCISES FOR MAXIMUM MUSCLE ACTIVATION (ARMWRESTLING)
CHEST
15 DEGREE INCLINE DUMBELL PRESS
30 DEGREE INCLINE DUMBELL PRESS
BARBELL BENCH PRESS
DECLINE DUMBELL PRESS
PEC DEC MACHINE
FLAT DUMBELL PRESS

SHOULDERS
STANDING DUMBELL SHOULDER PRESS
CABLE REAR DELT FLYES (SINGLE ARM)
REVERSE PEC DECK MACHINE
DUMBELL LATERAL RAISE
CABLE LATERAL RAISE

ARM (TRICEPS
CABLE OVERHEAD EXTENSIONS
INCLINE DUMBELL OVERHEAD EXTENSIONS
ROPE TRICEP PUSHDOWNS
TRICEP DIPS
CABLE PUSH DOWNS (STRAIGHT BAR)

RENT WORKING WEIGHTS ON EACH EXERCISES

CHEST
15 DEGREE INCLINE DUMBELL PRESS
30 DEGREE INCLINE DUMBELL PRESS
BARBELL BENCH PRESS
DECLINE DUMBELL PRESS
 PEC DEC MACHINE
FLAT DUMBELL PRESS

SHOULDERS
STANDING DUMBELL SHOULDER PRESS
CABLE REAR DELT FLYES (SINGLE ARM)
REVERSE PEC DECK MACHINE
DUMBELL LATERAL RAISE
CABLE LATERAL RAISE

ARM (TRICEPS
CABLE OVERHEAD EXTENSIONS
INCLINE DUMBELL OVERHEAD EXTENSIONS
ROPE TRICEP PUSHDOWNS
TRICEP DIPS
CABLE PUSH DOWNS (STRAIGHT BAR)
 CHEST
CLAVICULAR
CLAVICULAR
CLAVICULAR/STERNAL
STERNAL
STERNAL
STERNAL

SHOULDERS
FRONT DELT
REAR DELT/RHOMBOIDEUS MINOR
REAR DELT/TERES MINOR
SIDE DELT/SUPRASPINATUS
SIDE DELT/TERES MINOR/INFRASPINATUS

ARM (TRICEPS)
LONG HEAD
LONG HEAD
MEDIAL HEAD
MEDIAL HEAD AND LATERAL HEAD
LATERAL HEAD

CHEST
17.5 KGS
17.5 KGS
30 KGS
25 KGS
 40 KGS
17.5 KGS

SHOULDERS
25 KGS
5 KGS
15 KGS
5 KGS
10 KGS

ARM (TRICEPS)
15 KGS
20 KGS
35 KGS
BW / +5 KGS
50 KGS
OTHER ARMWRESTLING SPECIFIC EXERCISES (CHOOSE WHAT FITS FOR YOU

REHABILITATION EXERCISES
 ADDITIONAL WORKOUTS
BACK PRESSURE (RESISTANCE BAND/CABLE) — PLY
SIDE PRESSURE (RESISTANCE BAND/CABLE) — PLY
PRONATION BACK PRESSURE/SIDE PRESSURE (RESISTANCE BAND
RISING BACK PRESSURE/SIDE PRESSURE (RESISTANCE BAND/CA
PRONATION BACK PRESSURE LIFT (MARTIAL ARTS BELT)
RISING BACK PRESSURE LIFT (MARTIAL ARTS BELT) - P
BACK PRESSURE LIFT (MARTIAL A
SINGLE-END DB / SLEDGE HAMMER (RADIAL DEVIATION
VECTOR WORK / REVERSE VECTOR WORK (EXERCISES W
VECTOR WORK / REVERSE VECTOR WORK (EXERCISES W
REVERSE CURLS (WRIST / A
INTERNAL ROTATION PAIRED WITH EXT
EXERCISING THE WEAKNESSES (PLYOMETRIC
ECCENTRIC HANDLE WRIST C
ROLLING HANDLE WRIST CURLS (FAT
ULTRA GRIP HANDLE WRIST
FAT GRIP DUMBBELL WRIST

ELBOW PAIN: ISOMETRI

4-5 SETS - 30 SECONDS HOLD / TWIC
•INCREASE THE WEIGHT WEEKLY UNTIL THE PAIN IS GONE (PU

-WRIST WRENCH USING A CABLE WITH CHAIN AND SIDE PRESSURE AGAINST AN I

-OR, WRIST WRENCH USING BANDS THEN SIDE PRESSURE AGAINST AN IMMOVA

TENDON SORE:
3 SETS / 50 REPS (LIGHTWE

•RESISTANCE BANDS / CABLE / MARTIAL AR

(PRONATION, SUPINATION, RADIAL DEVIATION, ULNAR DEVIATION, BACK PRESS
&TRICEP-SHOULDER PRE
 3 SETS / 50 REPS (LIGHTWE

•RESISTANCE BANDS / CABLE / MARTIAL AR

(PRONATION, SUPINATION, RADIAL DEVIATION, ULNAR DEVIATION, BACK PRESS
&TRICEP-SHOULDER PRE
 TODD HUTCHINGS SIMPLI
WORKOUT GUIDELINES (SIMPLIFIED)

PRONATION/SUPINATION LIFTS
RISING/CHOPPING EXERCISES
VOLUME DAY SHOULDER PRESS
BACK PRESSURE
COMPOUND LIFTS

BIG MULTI-SPINNER

•MAX EFFORT = SHORT HOLD

•ENDURANCE = LONG HOLD
ISOMETRIC DAY
(2-3 SETS)
WRIST WRENCH

•MAX EFFORT = SHORT HOLD

•ENDURANCE = LONG HOLD

BIG MULTI-SPINNER

SMALL MULTI-SPINNER
SPEED DAY
BANDS

CHAIN (PLYOMETRIC)

BIG MULTI-SPINNER

MAX DAY
(1RM - 21 SETS) SMALL MULTI-SPINNER

WRIST WRENCH
 TODD HUTCHINGS SIMPLIFIED TRAINING GUIDE
ES (SIMPLIFIED) 3 METHODS TO GETTING STRONGER
MAX EFFORT
DYNAMIC EXERCISES
HYPERTROPHY REPETITION/VOLUME

KEYS
PAD-PAD CUPPING
CORNER-CORNER PRONATION
PEG-PEG RISE
HIGH PULLEY BACK PRESSURE
LOW PULLEY SIDE PRESSURE
PAD-PAD SUPINATION
CORNER-CORNER CHOP
PEG-PEG
HIGH PULLEY
LOW PULLEY
CORNER-CORNER
PAD-PAD
CORNER-CORNER
PAD-PAD
PAD-PAD
PEG-PEG
PAD-PAD
PEG-PEG
PAD-PAD
CORNER-CORNER
PEG-PEG
PAD-PAD
CORNER-CORNER
PEG-PEG
PAD-PAD
CORNER-CORNER
PEG-PEG
METHODS TO GETTING STRONGER
1RM/ISOMETRICS WEEK
SPEED/PLYOMETRICS
HYPERTROPHY

KEYS
1
WRIST WRENCH | FAT BAR
MULTI-SPINNER | PRONATION LIFTS
HIGH PULLEY | RADIAL DEVIATION
PULL-UPS | PAD-PAD
CORNER-CORNER | PEG-PEG
MULTI-SPINNER | SUPINATION LIFTS
LOW-PULLEY | ULNAR DEVIATION

5
 5

WEEK

1
1

6
 7

WEEK

3
 3

WEEK

1
1

7
7

8
SUNDAY
SUNDAY
SUNDAY
SUNDAY
 MONDAY

• LOCKED RISER 5x10s

[WEAKNESS ISOMETRIC]
ECCENTRIC HANDLE HOLD 4x15s
[SPEED]
• PRONATED SIDE PRESSURE (CORNER-CORNER) 3x8 / 9x3
[WEAKNESS VOLUME - USE FULL ROM]
• ECCENTRIC HANDLE WRIST FLEXION 4x12
• BELT BACKPRESSURE LIFT 4x12

• LOCKED RISER 5x10s

[WEAKNESS ISOMETRIC]
ECCENTRIC HANDLE HOLD 4x15s
[SPEED]
• PRONATED SIDE PRESSURE (CORNER-CORNER) 3x8 / 9x3
[WEAKNESS VOLUME - USE FULL ROM]
• ECCENTRIC HANDLE WRIST FLEXION 4x12
• BELT BACKPRESSURE LIFT 4x12

• LOCKED RISER 5x10s

[WEAKNESS ISOMETRIC]
ECCENTRIC HANDLE HOLD 4x10s
[SPEED]
• PRONATED SIDE PRESSURE (CORNER-CORNER) 3x8 / 9x3
[WEAKNESS VOLUME - USE FULL ROM]
• ECCENTRIC HANDLE WRIST FLEXION 4x12
• BELT BACKPRESSURE LIFT 4x12

• LOCKED RISER 5x10s

[WEAKNESS ISOMETRIC]
ECCENTRIC HANDLE HOLD 4x10s
[SPEED]
• PRONATED SIDE PRESSURE (CORNER-CORNER) 3x8 / 9x3
[WEAKNESS VOLUME - USE FULL ROM]
• ECCENTRIC HANDLE WRIST FLEXION 4x12
• BELT BACKPRESSURE LIFT 4x12

• LOCKED RISER 5x10s

[WEAKNESS ISOMETRIC]
ECCENTRIC HANDLE HOLD 4x15s
[SPEED]
• PRONATED SIDE PRESSURE (CORNER-CORNER) 3x8 / 9x3
 • LOCKED RISER 5x10s
[WEAKNESS ISOMETRIC]
ECCENTRIC HANDLE HOLD 4x15s
[SPEED]
• PRONATED SIDE PRESSURE (CORNER-CORNER) 3x8 / 9x3
[WEAKNESS VOLUME - USE FULL ROM]
• ECCENTRIC HANDLE WRIST FLEXION 4x12
• BELT BACKPRESSURE LIFT 4x12

• LOCKED RISER 5x10s

[WEAKNESS ISOMETRIC]
ECCENTRIC HANDLE HOLD 4x15s
[SPEED]
• PRONATED SIDE PRESSURE (CORNER-CORNER) 3x8 / 9x3
[WEAKNESS VOLUME - USE FULL ROM]
• ECCENTRIC HANDLE WRIST FLEXION 4x12
• BELT BACKPRESSURE LIFT 4x12

• LOCKED RISER 5x10s

[WEAKNESS ISOMETRIC]
ECCENTRIC HANDLE HOLD 4x10s
[SPEED]
• PRONATED SIDE PRESSURE (CORNER-CORNER) 3x8 / 9x3
[WEAKNESS VOLUME - USE FULL ROM]
• ECCENTRIC HANDLE WRIST FLEXION 4x12
• BELT BACKPRESSURE LIFT 4x12

• LOCKED RISER 5x10s

[WEAKNESS ISOMETRIC]
ECCENTRIC HANDLE HOLD 4x10s
[SPEED]
• PRONATED SIDE PRESSURE (CORNER-CORNER) 3x8 / 9x3
[WEAKNESS VOLUME - USE FULL ROM]
• ECCENTRIC HANDLE WRIST FLEXION 4x12
• BELT BACKPRESSURE LIFT 4x12

MONDAY

• LOCKED RISER 5x10s

[WEAKNESS ISOMETRIC]
ECCENTRIC HANDLE HOLD 4x15s
[SPEED]
• PRONATED SIDE PRESSURE (CORNER-CORNER) 3x8 / 9x3
[WEAKNESS VOLUME - USE FULL ROM]
• ECCENTRIC HANDLE WRIST FLEXION 4x12
• BELT BACKPRESSURE LIFT 4x12
 [SPEED]
• PRONATED SIDE PRESSURE (CORNER-CORNER) 3x8 / 9x3
[WEAKNESS VOLUME - USE FULL ROM]
• ECCENTRIC HANDLE WRIST FLEXION 4x12
• BELT BACKPRESSURE LIFT 4x12

• LOCKED RISER 5x10s

[WEAKNESS ISOMETRIC]
ECCENTRIC HANDLE HOLD 4x15s
[SPEED]
• PRONATED SIDE PRESSURE (CORNER-CORNER) 3x8 / 9x3
[WEAKNESS VOLUME - USE FULL ROM]
• ECCENTRIC HANDLE WRIST FLEXION 4x12
• BELT BACKPRESSURE LIFT 4x12

• LOCKED RISER 5x10s

[WEAKNESS ISOMETRIC]
ECCENTRIC HANDLE HOLD 4x10s
[SPEED]
• PRONATED SIDE PRESSURE (CORNER-CORNER) 3x8 / 9x3
[WEAKNESS VOLUME - USE FULL ROM]
• ECCENTRIC HANDLE WRIST FLEXION 4x12
• BELT BACKPRESSURE LIFT 4x12

• LOCKED RISER 5x10s

[WEAKNESS ISOMETRIC]
ECCENTRIC HANDLE HOLD 4x10s
[SPEED]
• PRONATED SIDE PRESSURE (CORNER-CORNER) 3x8 / 9x3
[WEAKNESS VOLUME - USE FULL ROM]
• ECCENTRIC HANDLE WRIST FLEXION 4x12
• BELT BACKPRESSURE LIFT 4x12

• LOCKED RISER 5x10s

[WEAKNESS ISOMETRIC]
ECCENTRIC HANDLE HOLD 4x15s
[SPEED]
• PRONATED SIDE PRESSURE (CORNER-CORNER) 3x8 / 9x3
[WEAKNESS VOLUME - USE FULL ROM]
• ECCENTRIC HANDLE WRIST FLEXION 4x12
• BELT BACKPRESSURE LIFT 4x12

• LOCKED RISER 5x10s

[WEAKNESS ISOMETRIC]
ECCENTRIC HANDLE HOLD 4x15s
[SPEED]
• PRONATED SIDE PRESSURE (CORNER-CORNER) 3x8 / 9x3
[WEAKNESS VOLUME - USE FULL ROM]
• ECCENTRIC HANDLE WRIST FLEXION 4x12
• BELT BACKPRESSURE LIFT 4x12
 • LOCKED RISER 5x10s
[WEAKNESS ISOMETRIC]
ECCENTRIC HANDLE HOLD 4x10s
[SPEED]
• PRONATED SIDE PRESSURE (CORNER-CORNER) 3x8 / 9x3
[WEAKNESS VOLUME - USE FULL ROM]
• ECCENTRIC HANDLE WRIST FLEXION 4x12
• BELT BACKPRESSURE LIFT 4x12

• LOCKED RISER 5x10s

[WEAKNESS ISOMETRIC]
ECCENTRIC HANDLE HOLD 4x10s
[SPEED]
• PRONATED SIDE PRESSURE (CORNER-CORNER) 3x8 / 9x3
[WEAKNESS VOLUME - USE FULL ROM]
• ECCENTRIC HANDLE WRIST FLEXION 4x12
• BELT BACKPRESSURE LIFT 4x12

MONDAY

Locked Riser 6x6

Weakness Isometric
WEAKNESS #1 4x15s
Speed
* WEAKNESS PLYOMETRICS 3-9 sets of 3-8 reps (aim for 25-30 reps total)
Weakness Volume (use FULL ROM here)
* Weakness Volume Exercise #1 4-5x8-12
* Weakness Volume Exercise #2 4-5x8-12

Locked Riser 6x6

Weakness Isometric
WEAKNESS #2 4x15s
Speed
* WEAKNESS PLYOMETRICS 3-9 sets of 3-8 reps (aim for 25-30 reps total)
Weakness Volume (use FULL ROM here)
* Weakness Volume Exercise #1 4-5x8-12
* Weakness Volume Exercise #2 4-5x8-12

Locked Riser 6x6

Weakness Isometric
WEAKNESS #1 4x10s
Speed
* WEAKNESS PLYOMETRICS 3-9 sets of 3-8 reps (aim for 25-30 reps total)
Weakness Volume (use FULL ROM here)
* Weakness Volume Exercise #1 4-5x8-12
* Weakness Volume Exercise #2 4-5x8-12
 WEAKNESS #1 4x10s
Speed
* WEAKNESS PLYOMETRICS 3-9 sets of 3-8 reps (aim for 25-30 reps total)
Weakness Volume (use FULL ROM here)
* Weakness Volume Exercise #1 4-5x8-12
* Weakness Volume Exercise #2 4-5x8-12

Locked Riser 6x6

Weakness Isometric
WEAKNESS #2 4x10s
Speed
* WEAKNESS PLYOMETRICS 3-9 sets of 3-8 reps (aim for 25-30 reps total)
Weakness Volume (use FULL ROM here)
* Weakness Volume Exercise #1 4-5x8-12
* Weakness Volume Exercise #2 4-5x8-12

Locked Riser 6x6

Weakness Isometric
WEAKNESS #1 4x15s
Speed
* WEAKNESS PLYOMETRICS 3-9 sets of 3-8 reps (aim for 25-30 reps total)
Weakness Volume (use FULL ROM here)
* Weakness Volume Exercise #1 4-5x8-12
* Weakness Volume Exercise #2 4-5x8-12

Locked Riser 6x6

Weakness Isometric
WEAKNESS #2 4x15s
Speed
* WEAKNESS PLYOMETRICS 3-9 sets of 3-8 reps (aim for 25-30 reps total)
Weakness Volume (use FULL ROM here)
* Weakness Volume Exercise #1 4-5x8-12
* Weakness Volume Exercise #2 4-5x8-12

Locked Riser 6x6

Weakness Isometric
WEAKNESS #1 4x10s
Speed
* WEAKNESS PLYOMETRICS 3-9 sets of 3-8 reps (aim for 25-30 reps total)
Weakness Volume (use FULL ROM here)
* Weakness Volume Exercise #1 4-5x8-12
* Weakness Volume Exercise #2 4-5x8-12

Locked Riser 6x6

Weakness Isometric
WEAKNESS #2 4x10s
Speed
* WEAKNESS PLYOMETRICS 3-9 sets of 3-8 reps (aim for 25-30 reps total)
Weakness Volume (use FULL ROM here)
* Weakness Volume Exercise #1 4-5x8-12
* Weakness Volume Exercise #2 4-5x8-12

MONDAY
Locked Riser 6x6
Weakness Isometric
WEAKNESS #1 4x15s
Speed
* WEAKNESS PLYOMETRICS 3-9 sets of 3-8 reps (aim for 25-30 reps total)
Weakness Volume (use FULL ROM here)
 Locked Riser 6x6
Weakness Isometric
WEAKNESS #1 4x15s
Speed
* WEAKNESS PLYOMETRICS 3-9 sets of 3-8 reps (aim for 25-30 reps total)
Weakness Volume (use FULL ROM here)
* Weakness Volume Exercise #1 4-5x8-12
* Weakness Volume Exercise #2 4-5x8-12

Locked Riser 6x6

Weakness Isometric
WEAKNESS #2 4x15s
Speed
* WEAKNESS PLYOMETRICS 3-9 sets of 3-8 reps (aim for 25-30 reps total)
Weakness Volume (use FULL ROM here)
* Weakness Volume Exercise #1 4-5x8-12
* Weakness Volume Exercise #2 4-5x8-12

Locked Riser 6x6

Weakness Isometric
WEAKNESS #1 4x10s
Speed
* WEAKNESS PLYOMETRICS 3-9 sets of 3-8 reps (aim for 25-30 reps total)
Weakness Volume (use FULL ROM here)
* Weakness Volume Exercise #1 4-5x8-12
* Weakness Volume Exercise #2 4-5x8-12

Locked Riser 6x6

Weakness Isometric
WEAKNESS #2 4x10s
Speed
* WEAKNESS PLYOMETRICS 3-9 sets of 3-8 reps (aim for 25-30 reps total)
Weakness Volume (use FULL ROM here)
* Weakness Volume Exercise #1 4-5x8-12
* Weakness Volume Exercise #2 4-5x8-12

Locked Riser 6x6

Weakness Isometric
WEAKNESS #1 4x15s
Speed
* WEAKNESS PLYOMETRICS 3-9 sets of 3-8 reps (aim for 25-30 reps total)
Weakness Volume (use FULL ROM here)
* Weakness Volume Exercise #1 4-5x8-12
* Weakness Volume Exercise #2 4-5x8-12

Locked Riser 6x6

Weakness Isometric
WEAKNESS #2 4x15s
Speed
* WEAKNESS PLYOMETRICS 3-9 sets of 3-8 reps (aim for 25-30 reps total)
Weakness Volume (use FULL ROM here)
* Weakness Volume Exercise #1 4-5x8-12
* Weakness Volume Exercise #2 4-5x8-12

Locked Riser 6x6

Weakness Isometric
WEAKNESS #1 4x10s
Speed
* WEAKNESS PLYOMETRICS 3-9 sets of 3-8 reps (aim for 25-30 reps total)
 Locked Riser 6x6
Weakness Isometric
WEAKNESS #1 4x10s
Speed
* WEAKNESS PLYOMETRICS 3-9 sets of 3-8 reps (aim for 25-30 reps total)
Weakness Volume (use FULL ROM here)
* Weakness Volume Exercise #1 4-5x8-12
* Weakness Volume Exercise #2 4-5x8-12

Locked Riser 6x6

Weakness Isometric
WEAKNESS #2 4x10s
Speed
* WEAKNESS PLYOMETRICS 3-9 sets of 3-8 reps (aim for 25-30 reps total)
Weakness Volume (use FULL ROM here)
* Weakness Volume Exercise #1 4-5x8-12
* Weakness Volume Exercise #2 4-5x8-12
 CONJUGATE ARMWRESTLING TRAINING (VO
VOLUME PROGRESSION VERSIO
TUESDAY WEDNESDAY

[BACK/BICEPS/FOREARM DAY] • LEG DAY

CALISTHENICS • TABLE TIME

[BACK/BICEPS/FOREARM DAY] • LEG DAY

CALISTHENICS • TABLE TIME

[BACK/BICEPS/FOREARM DAY] • LEG DAY

CALISTHENICS • TABLE TIME

[BACK/BICEPS/FOREARM DAY] • LEG DAY

CALISTHENICS • TABLE TIME

[BACK/BICEPS/FOREARM DAY] • LEG DAY

CALISTHENICS • TABLE TIME
[BACK/BICEPS/FOREARM DAY] • LEG DAY
CALISTHENICS • TABLE TIME

[BACK/BICEPS/FOREARM DAY] • LEG DAY

CALISTHENICS • TABLE TIME

[BACK/BICEPS/FOREARM DAY] • LEG DAY

CALISTHENICS • TABLE TIME

[BACK/BICEPS/FOREARM DAY] • LEG DAY

CALISTHENICS • TABLE TIME

LOAD PROGRESSION VERSIO

TUESDAY WEDNESDAY

[BACK/BICEPS/FOREARM DAY] • LEG DAY

CALISTHENICS • TABLE TIME
[BACK/BICEPS/FOREARM DAY] • LEG DAY
CALISTHENICS • TABLE TIME

[BACK/BICEPS/FOREARM DAY] • LEG DAY

CALISTHENICS • TABLE TIME

[BACK/BICEPS/FOREARM DAY] • LEG DAY

CALISTHENICS • TABLE TIME

[BACK/BICEPS/FOREARM DAY] • LEG DAY

CALISTHENICS • TABLE TIME

[BACK/BICEPS/FOREARM DAY] • LEG DAY

CALISTHENICS • TABLE TIME

[BACK/BICEPS/FOREARM DAY] • LEG DAY

CALISTHENICS • TABLE TIME
[BACK/BICEPS/FOREARM DAY] • LEG DAY
CALISTHENICS • TABLE TIME

[BACK/BICEPS/FOREARM DAY] • LEG DAY

CALISTHENICS • TABLE TIME

CONJUGATE ARMWRESTLING TRAINING TEMPLAT

VOLUME PROGRESSION VERSIO
TUESDAY WEDNESDAY
 LOAD PROGRESSION VERSIO
TUESDAY WEDNESDAY
ARMWRESTLING TRAINING (VOLUME — LOAD)
VOLUME PROGRESSION VERSION
THURSDAY

• SINGLE-END DB / SLEDGE -- RADIAL DEVIATION 3x15-20 (pair w/ ULNAR DEVIATION 3x15-20)

[MAX EFFORT]
• BACKPRESSURE LIFT (12x1)
[VOLUME]
• DEFENSIVE POSITION (BAND PRONATION FLEXION) 4x12
•DUMBBELL WRIST CURLS 4x12
•REVERSE WRIST CURLS 3x15
[CHEST/SHOULDER/TRICEPS DAY]

• SINGLE-END DB / SLEDGE -- RADIAL DEVIATION 3x15-20 (pair w/ ULNAR DEVIATION 3x15-20)

[MAX EFFORT]
• BACKPRESSURE LIFT (12x1)
[VOLUME]
• DEFENSIVE POSITION (BAND PRONATION FLEXION) 4x12
•DUMBBELL WRIST CURLS 4x12
•REVERSE WRIST CURLS 3x15
[CHEST/SHOULDER/TRICEPS DAY]

• SINGLE-END DB / SLEDGE -- RADIAL DEVIATION 3x15-20 (pair w/ ULNAR DEVIATION 3x15-20)

[MAX EFFORT]
• BACKPRESSURE LIFT (12x1)
[VOLUME]
• DEFENSIVE POSITION (BAND PRONATION FLEXION) 4x12
•DUMBBELL WRIST CURLS 4x12
•REVERSE WRIST CURLS 3x15
[CHEST/SHOULDER/TRICEPS DAY]

• SINGLE-END DB / SLEDGE -- RADIAL DEVIATION 3x15-20 (pair w/ ULNAR DEVIATION 3x15-20)

[MAX EFFORT]
• BACKPRESSURE LIFT (12x1)
[VOLUME]
• DEFENSIVE POSITION (BAND PRONATION FLEXION) 4x12
•DUMBBELL WRIST CURLS 4x12
•REVERSE WRIST CURLS 3x15
[CHEST/SHOULDER/TRICEPS DAY]

• SINGLE-END DB / SLEDGE -- RADIAL DEVIATION 3x15-20 (pair w/ ULNAR DEVIATION 3x15-20)

[MAX EFFORT]
• BACKPRESSURE LIFT (12x1)
[VOLUME]
• DEFENSIVE POSITION (BAND PRONATION FLEXION) 4x12
 • SINGLE-END DB / SLEDGE -- RADIAL DEVIATION 3x15-20 (pair w/ ULNAR DEVIATION 3x15-20)
[MAX EFFORT]
• BACKPRESSURE LIFT (12x1)
[VOLUME]
• DEFENSIVE POSITION (BAND PRONATION FLEXION) 4x12
•DUMBBELL WRIST CURLS 4x12
•REVERSE WRIST CURLS 3x15
[CHEST/SHOULDER/TRICEPS DAY]

• SINGLE-END DB / SLEDGE -- RADIAL DEVIATION 3x15-20 (pair w/ ULNAR DEVIATION 3x15-20)

[MAX EFFORT]
• BACKPRESSURE LIFT (12x1)
[VOLUME]
• DEFENSIVE POSITION (BAND PRONATION FLEXION) 4x12
•DUMBBELL WRIST CURLS 4x12
•REVERSE WRIST CURLS 3x15
[CHEST/SHOULDER/TRICEPS DAY]

• SINGLE-END DB / SLEDGE -- RADIAL DEVIATION 3x15-20 (pair w/ ULNAR DEVIATION 3x15-20)

[MAX EFFORT]
• BACKPRESSURE LIFT (12x1)
[VOLUME]
• DEFENSIVE POSITION (BAND PRONATION FLEXION) 4x12
•DUMBBELL WRIST CURLS 4x12
•REVERSE WRIST CURLS 3x15
[CHEST/SHOULDER/TRICEPS DAY]

• SINGLE-END DB / SLEDGE -- RADIAL DEVIATION 3x15-20 (pair w/ ULNAR DEVIATION 3x15-20)

[MAX EFFORT]
• BACKPRESSURE LIFT (12x1)
[VOLUME]
• DEFENSIVE POSITION (BAND PRONATION FLEXION) 4x12
•DUMBBELL WRIST CURLS 4x12
•REVERSE WRIST CURLS 3x15
[CHEST/SHOULDER/TRICEPS DAY]

LOAD PROGRESSION VERSION

THURSDAY

• SINGLE-END DB / SLEDGE -- RADIAL DEVIATION 3x15-20 (pair w/ ULNAR DEVIATION 3x15-20)

[MAX EFFORT]
• BACKPRESSURE LIFT (12x1)
[VOLUME]
• DEFENSIVE POSITION (BAND PRONATION FLEXION) 4x12
•DUMBBELL WRIST CURLS 4x12
•REVERSE WRIST CURLS 3x15
[CHEST/SHOULDER/TRICEPS DAY]
 [VOLUME]
• DEFENSIVE POSITION (BAND PRONATION FLEXION) 4x12
•DUMBBELL WRIST CURLS 4x12
•REVERSE WRIST CURLS 3x15
[CHEST/SHOULDER/TRICEPS DAY]

• SINGLE-END DB / SLEDGE -- RADIAL DEVIATION 3x15-20 (pair w/ ULNAR DEVIATION 3x15-20)

[MAX EFFORT]
• BACKPRESSURE LIFT (12x1)
[VOLUME]
• DEFENSIVE POSITION (BAND PRONATION FLEXION) 4x12
•DUMBBELL WRIST CURLS 4x12
•REVERSE WRIST CURLS 3x15
[CHEST/SHOULDER/TRICEPS DAY]

• SINGLE-END DB / SLEDGE -- RADIAL DEVIATION 3x15-20 (pair w/ ULNAR DEVIATION 3x15-20)

[MAX EFFORT]
• BACKPRESSURE LIFT (12x1)
[VOLUME]
• DEFENSIVE POSITION (BAND PRONATION FLEXION) 4x12
•DUMBBELL WRIST CURLS 4x12
•REVERSE WRIST CURLS 3x15
[CHEST/SHOULDER/TRICEPS DAY]

• SINGLE-END DB / SLEDGE -- RADIAL DEVIATION 3x15-20 (pair w/ ULNAR DEVIATION 3x15-20)

[MAX EFFORT]
• BACKPRESSURE LIFT (12x1)
[VOLUME]
• DEFENSIVE POSITION (BAND PRONATION FLEXION) 4x12
•DUMBBELL WRIST CURLS 4x12
•REVERSE WRIST CURLS 3x15
[CHEST/SHOULDER/TRICEPS DAY]

• SINGLE-END DB / SLEDGE -- RADIAL DEVIATION 3x15-20 (pair w/ ULNAR DEVIATION 3x15-20)

[MAX EFFORT]
• BACKPRESSURE LIFT (12x1)
[VOLUME]
• DEFENSIVE POSITION (BAND PRONATION FLEXION) 4x12
•DUMBBELL WRIST CURLS 4x12
•REVERSE WRIST CURLS 3x15
[CHEST/SHOULDER/TRICEPS DAY]

• SINGLE-END DB / SLEDGE -- RADIAL DEVIATION 3x15-20 (pair w/ ULNAR DEVIATION 3x15-20)

[MAX EFFORT]
• BACKPRESSURE LIFT (12x1)
[VOLUME]
• DEFENSIVE POSITION (BAND PRONATION FLEXION) 4x12
•DUMBBELL WRIST CURLS 4x12
•REVERSE WRIST CURLS 3x15
[CHEST/SHOULDER/TRICEPS DAY]
 • SINGLE-END DB / SLEDGE -- RADIAL DEVIATION 3x15-20 (pair w/ ULNAR DEVIATION 3x15-20)
[MAX EFFORT]
• BACKPRESSURE LIFT (12x1)
[VOLUME]
• DEFENSIVE POSITION (BAND PRONATION FLEXION) 4x12
•DUMBBELL WRIST CURLS 4x12
•REVERSE WRIST CURLS 3x15
[CHEST/SHOULDER/TRICEPS DAY]

• SINGLE-END DB / SLEDGE -- RADIAL DEVIATION 3x15-20 (pair w/ ULNAR DEVIATION 3x15-20)

[MAX EFFORT]
• BACKPRESSURE LIFT (12x1)
[VOLUME]
• DEFENSIVE POSITION (BAND PRONATION FLEXION) 4x12
•DUMBBELL WRIST CURLS 4x12
•REVERSE WRIST CURLS 3x15
[CHEST/SHOULDER/TRICEPS DAY]

WRESTLING TRAINING TEMPLATE (VOLUME — LOAD)

VOLUME PROGRESSION VERSION
THURSDAY

* Single-end DB or sledge radial deviation 3x15-20 (pair with ulnar deviation 3x15-20)
Max Effort
* Max Effort #1
Volume
* Reverse Max Vector work 4x12
* Wrist Flexion Exercise #1 3-4 sets 10-15 reps
* Reverse Curls 3x15

* Single-end DB or sledge radial deviation 3x15-20 (pair with ulnar deviation 3x15-20)
Max Effort
* Max Effort #2
Volume
* Reverse Max Vector work 4x12
* Wrist Flexion Exercise #1 3-4 sets 10-15 reps
* Reverse Curls 3x15

* Single-end DB or sledge radial deviation 3x15-20 (pair with ulnar deviation 3x15-20)
Max Effort
* Max Effort #3
Volume
* Reverse Max Vector work 4x12
* Wrist Flexion Exercise #1 3-4 sets 10-15 reps
* Reverse Curls 3x15
 Max Effort
* Max Effort #3
Volume
* Reverse Max Vector work 4x12
* Wrist Flexion Exercise #1 3-4 sets 10-15 reps
* Reverse Curls 3x15

* Single-end DB or sledge radial deviation 3x15-20 (pair with ulnar deviation 3x15-20)
Max Effort
* Max Effort #4
Volume
* Reverse Max Vector work 4x12
* Wrist Flexion Exercise #1 3-4 sets 10-15 reps
* Reverse Curls 3x15

* Single-end DB or sledge radial deviation 3x15-20 (pair with ulnar deviation 3x15-20)
Max Effort
* Max Effort #5
Volume
* Reverse Max Vector work 4x12
* Wrist Flexion Exercise #1 3-4 sets 10-15 reps
* Reverse Curls 3x15

* Single-end DB or sledge radial deviation 3x15-20 (pair with ulnar deviation 3x15-20)
Max Effort
* Max Effort #6
Volume
* Reverse Max Vector work 4x12
* Wrist Flexion Exercise #1 3-4 sets 10-15 reps
* Reverse Curls 3x15

* Single-end DB or sledge radial deviation 3x15-20 (pair with ulnar deviation 3x15-20)
Max Effort
* Max Effort #7
Volume
* Reverse Max Vector work 4x12
* Wrist Flexion Exercise #1 3-4 sets 10-15 reps
* Reverse Curls 3x15

* Single-end DB or sledge radial deviation 3x15-20 (pair with ulnar deviation 3x15-20)
Max Effort
* Max Effort #8
Volume
* Reverse Max Vector work 4x12
* Wrist Flexion Exercise #1 3-4 sets 10-15 reps
* Reverse Curls 3x15

LOAD PROGRESSION VERSION

THURSDAY

* Single-end DB or sledge radial deviation 3x15-20 (pair with ulnar deviation 3x15-20)
Max Effort
* Max Effort #1
Volume
* Reverse Max Vector work 4x12
* Single-end DB or sledge radial deviation 3x15-20 (pair with ulnar deviation 3x15-20)
Max Effort
* Max Effort #1
Volume
* Reverse Max Vector work 4x12
* Wrist Flexion Exercise #1 3-4 sets 10-15 reps
* Reverse Curls 3x15

* Single-end DB or sledge radial deviation 3x15-20 (pair with ulnar deviation 3x15-20)
Max Effort
* Max Effort #2
Volume
* Reverse Max Vector work 4x12
* Wrist Flexion Exercise #1 3-4 sets 10-15 reps
* Reverse Curls 3x15

* Single-end DB or sledge radial deviation 3x15-20 (pair with ulnar deviation 3x15-20)
Max Effort
* Max Effort #3
Volume
* Reverse Max Vector work 4x12
* Wrist Flexion Exercise #1 3-4 sets 10-15 reps
* Reverse Curls 3x15

* Single-end DB or sledge radial deviation 3x15-20 (pair with ulnar deviation 3x15-20)
Max Effort
* Max Effort #4
Volume
* Reverse Max Vector work 4x12
* Wrist Flexion Exercise #1 3-4 sets 10-15 reps
* Reverse Curls 3x15

* Single-end DB or sledge radial deviation 3x15-20 (pair with ulnar deviation 3x15-20)
Max Effort
* Max Effort #5
Volume
* Reverse Max Vector work 4x12
* Wrist Flexion Exercise #1 3-4 sets 10-15 reps
* Reverse Curls 3x15

* Single-end DB or sledge radial deviation 3x15-20 (pair with ulnar deviation 3x15-20)
Max Effort
* Max Effort #6
Volume
* Reverse Max Vector work 4x12
* Wrist Flexion Exercise #1 3-4 sets 10-15 reps
* Reverse Curls 3x15

* Single-end DB or sledge radial deviation 3x15-20 (pair with ulnar deviation 3x15-20)
Max Effort
* Max Effort #7
Volume
* Single-end DB or sledge radial deviation 3x15-20 (pair with ulnar deviation 3x15-20)
Max Effort
* Max Effort #7
Volume
* Reverse Max Vector work 4x12
* Wrist Flexion Exercise #1 3-4 sets 10-15 reps
* Reverse Curls 3x15

* Single-end DB or sledge radial deviation 3x15-20 (pair with ulnar deviation 3x15-20)
Max Effort
* Max Effort #8
Volume
* Reverse Max Vector work 4x12
* Wrist Flexion Exercise #1 3-4 sets 10-15 reps
* Reverse Curls 3x15
FRIDAY
FRIDAY
FRIDAY
FRIDAY
 SATURDAY

FUNDAMENTALS VOLUME (ADJUST LOAD IF NECESSARY -- USE FULL ROM)

• WRIST WRENCH 3x12
• MULTI-SPINNER (HIGH CUP 2x12 / LOW-CUP 2x12)
• PRONATION BACKPRESSURE 3x8
• WRIST WRENCH SIDE PRESSURE 3x15 (paired w/ EXTERNAL ROTATION 3x15)
[BACK/BICEPS/FOREARM DAY]

FUNDAMENTALS VOLUME (SAME WEIGHT AS LAST WEEK -- USE FULL ROM)

• WRIST WRENCH 4x12
• MULTI-SPINNER (HIGH CUP 2x12 / LOW-CUP 2x12)
• PRONATION BACKPRESSURE 4x8
• WRIST WRENCH SIDE PRESSURE 4x15 (paired w/ EXTERNAL ROTATION 4x15)
[BACK/BICEPS/FOREARM DAY]

FUNDAMENTALS VOLUME (SAME WEIGHT AS LAST WEEK -- USE FULL ROM)

• WRIST WRENCH 5x12
• MULTI-SPINNER (HIGH CUP 3x12 / LOW-CUP 2x12)
• PRONATION BACKPRESSURE 5x8
• WRIST WRENCH SIDE PRESSURE 5x15 (paired w/ EXTERNAL ROTATION 5x15)
[BACK/BICEPS/FOREARM DAY]

FUNDAMENTALS VOLUME (DELOAD -- HALF THE LAST WEEK'S WEIGHT)

• WRIST WRENCH 1x12
• MULTI-SPINNER (HIGH CUP 1x12 / LOW-CUP 1x12)
• PRONATION BACKPRESSURE 1x8
• WRIST WRENCH SIDE PRESSURE 1x15 (paired w/ EXTERNAL ROTATION 1x15)
[BACK/BICEPS/FOREARM DAY]

FUNDAMENTALS VOLUME (ADJUST LOAD IF NECESSARY -- USE FULL ROM)

• WRIST WRENCH 3x12
• MULTI-SPINNER (HIGH CUP 2x12 / LOW-CUP 2x12)
• PRONATION BACKPRESSURE 3x8
 FUNDAMENTALS VOLUME (ADJUST LOAD IF NECESSARY -- USE FULL ROM)
• WRIST WRENCH 3x12
• MULTI-SPINNER (HIGH CUP 2x12 / LOW-CUP 2x12)
• PRONATION BACKPRESSURE 3x8
• WRIST WRENCH SIDE PRESSURE 3x15 (paired w/ EXTERNAL ROTATION 3x15)
[BACK/BICEPS/FOREARM DAY]

FUNDAMENTALS VOLUME (SAME WEIGHT AS LAST WEEK -- USE FULL ROM)

• WRIST WRENCH 4x12
• MULTI-SPINNER (HIGH CUP 2x12 / LOW-CUP 2x12)
• PRONATION BACKPRESSURE 4x8
• WRIST WRENCH SIDE PRESSURE 4x15 (paired w/ EXTERNAL ROTATION 4x15)
[BACK/BICEPS/FOREARM DAY]

FUNDAMENTALS VOLUME (SAME WEIGHT AS LAST WEEK -- USE FULL ROM)

• WRIST WRENCH 5x12
• MULTI-SPINNER (HIGH CUP 3x12 / LOW-CUP 2x12)
• PRONATION BACKPRESSURE 5x8
• WRIST WRENCH SIDE PRESSURE 5x15 (paired w/ EXTERNAL ROTATION 5x15)
[BACK/BICEPS/FOREARM DAY]

FUNDAMENTALS VOLUME (DELOAD -- HALF THE LAST WEEK'S WEIGHT)

• WRIST WRENCH 1x12
• MULTI-SPINNER (HIGH CUP 1x12 / LOW-CUP 1x12)
• PRONATION BACKPRESSURE 1x8
• WRIST WRENCH SIDE PRESSURE 1x15 (paired w/ EXTERNAL ROTATION 1x15)
[BACK/BICEPS/FOREARM DAY]

SATURDAY

FUNDAMENTALS VOLUME (LAST VERSION'S MAX WORKING WEIGHT -- USE REDUCED

ROM)
• WRIST WRENCH 4x8
• MULTI-SPINNER (HIGH CUP 2x8 / LOW-CUP 2x8)
• PRONATION BACKPRESSURE 4x8
• WRIST WRENCH SIDE PRESSURE 4x8 (paired w/ EXTERNAL ROTATION 4x15)
[BACK/BICEPS/FOREARM DAY]
 • MULTI-SPINNER (HIGH CUP 2x8 / LOW-CUP 2x8)
• PRONATION BACKPRESSURE 4x8
• WRIST WRENCH SIDE PRESSURE 4x8 (paired w/ EXTERNAL ROTATION 4x15)
[BACK/BICEPS/FOREARM DAY]

FUNDAMENTALS VOLUME (SLIGHTLY INCREASE LAST WEEK'S LOAD -- USE REDUCED

ROM)
• WRIST WRENCH 5x5
• MULTI-SPINNER (HIGH CUP 3x5 / LOW-CUP 2x5)
• PRONATION BACKPRESSURE 5x5
• WRIST WRENCH SIDE PRESSURE 5x5 (paired w/ EXTERNAL ROTATION 4x12)
[BACK/BICEPS/FOREARM DAY]

FUNDAMENTALS VOLUME (SLIGHTLY INCREASE LAST WEEK'S LOAD -- USE REDUCED

ROM)
• WRIST WRENCH 7x3
• MULTI-SPINNER (HIGH CUP 4x3 / LOW-CUP 3x3)
• PRONATION BACKPRESSURE 7x3
• WRIST WRENCH SIDE PRESSURE 7x3 (paired w/ EXTERNAL ROTATION 4x8)
[BACK/BICEPS/FOREARM DAY]

FUNDAMENTALS VOLUME (DELOAD - LIGHT PUMP ONLY WITH EACH EXERCISE)

• WRIST WRENCH
• MULTI-SPINNER (HIGH CUP / LOW-CUP)
• PRONATION BACKPRESSURE
• WRIST WRENCH SIDE PRESSURE (paired w/ EXTERNAL ROTATION)
[BACK/BICEPS/FOREARM DAY]

FUNDAMENTALS VOLUME (LAST LAST WEEK'S 80% WORKING WEIGHT -- USE REDUCED
ROM)
• WRIST WRENCH 4x8
• MULTI-SPINNER (HIGH CUP 2x8 / LOW-CUP 2x8)
• PRONATION BACKPRESSURE 4x8
• WRIST WRENCH SIDE PRESSURE 4x8 (paired w/ EXTERNAL ROTATION 4x15)
[BACK/BICEPS/FOREARM DAY]

FUNDAMENTALS VOLUME (SLIGHTLY INCREASE LAST WEEK'S LOAD -- USE REDUCED

ROM)
• WRIST WRENCH 5x5
• MULTI-SPINNER (HIGH CUP 3x5 / LOW-CUP 2x5)
• PRONATION BACKPRESSURE 5x5
• WRIST WRENCH SIDE PRESSURE 5x5 (paired w/ EXTERNAL ROTATION 4x12)
[BACK/BICEPS/FOREARM DAY]
FUNDAMENTALS VOLUME (SLIGHTLY INCREASE LAST WEEK'S LOAD -- USE REDUCED
ROM)
• WRIST WRENCH 7x3
• MULTI-SPINNER (HIGH CUP 4x3 / LOW-CUP 3x3)
• PRONATION BACKPRESSURE 7x3
• WRIST WRENCH SIDE PRESSURE 7x3 (paired w/ EXTERNAL ROTATION 4x8)

FUNDAMENTALS VOLUME (DELOAD - LIGHT PUMP ONLY WITH EACH EXERCISE)

• WRIST WRENCH
• MULTI-SPINNER (HIGH CUP / LOW-CUP)
• PRONATION BACKPRESSURE
• WRIST WRENCH SIDE PRESSURE (paired w/ EXTERNAL ROTATION)

[REST FOR 4 DAYS WITH DAILY BLOODFLOW THEN COMPETE]

OR
[REPEAT FROM VOLUME PROGRESSION USING YOUR CURRENT WORKING WEIGHT]

SATURDAY

Fundamentals Volume (adjust load here if necessary, use full ROM)

* Hand Exercise 3x12
* Wrist Flexion Exercise #2 3x12
* Pronation Exercise 3x8
* Internal Rotation paired with External rotation 3x15

Fundamentals Volume (same weight as last week, use full ROM)

* Hand Exercise 4x12
* Wrist Flexion Exercise #2 4x12
* Pronation Exercise 4x8
* Internal Rotation paired with External rotation 4x15

Fundamentals Volume (same weight as last week, use full ROM)

* Hand Exercise 5x12
* Wrist Flexion Exercise #2 5x12
* Pronation Exercise 5x8
* Internal Rotation paired with External rotation 5x15
 Fundamentals Volume (same weight as last week, use full ROM)
* Hand Exercise 5x12
* Wrist Flexion Exercise #2 5x12
* Pronation Exercise 5x8
* Internal Rotation paired with External rotation 5x15

Fundamentals Volume (deload, one set at half last week's load)

* Hand Exercise
* Wrist Flexion Exercise #2
* Pronation Exercise
* Internal Rotation paired with External rotation

Fundamentals Volume (adjust load here if necessary, use full ROM)

* Hand Exercise 3x12
* Wrist Flexion Exercise #2 3x12
* Pronation Exercise 3x8
* Internal Rotation paired with External rotation 3x15

Fundamentals Volume (same weight as last week, use full ROM)

* Hand Exercise 4x12
* Wrist Flexion Exercise #2 4x12
* Pronation Exercise 4x8
* Internal Rotation paired with External rotation 4x15

Fundamentals Volume (same weight as last week, use full ROM)

* Hand Exercise 5x12
* Wrist Flexion Exercise #2 5x12
* Pronation Exercise 5x8
* Internal Rotation paired with External rotation 5x15

Fundamentals Volume (deload, one set at half last week's load)

* Hand Exercise
* Wrist Flexion Exercise #2
* Pronation Exercise
* Internal Rotation paired with External rotation

SATURDAY

Fundamentals Volume (use reduced ROM)

* Hand Exercise 4x8
* Wrist Flexion Exercise #2 4x8
* Pronation Exercise 4x8
 Fundamentals Volume (use reduced ROM)
* Hand Exercise 4x8
* Wrist Flexion Exercise #2 4x8
* Pronation Exercise 4x8
* Internal Rotation paired with External rotation 4x15

Fundamentals Volume (increase load slightly from last week)

* Hand Exercise 5x5
* Wrist Flexion Exercise #2 5x5
* Pronation Exercise 5x5
* Internal Rotation paired with External rotation 4x12

Fundamentals Volume (increase load slightly from last week)

* Hand Exercise 7x3
* Wrist Flexion Exercise #2 7x3
* Pronation Exercise 7x3
* Internal Rotation paired with External rotation 4x8

Fundamentals Volume (deload, warmup/light pump only with each exercise)

* Hand Exercise
* Wrist Flexion Exercise #2
* Pronation Exercise
* Internal Rotation paired with External rotation

Fundamentals Volume (use reduced ROM)

* Hand Exercise 4x8
* Wrist Flexion Exercise #2 4x8
* Pronation Exercise 4x8
* Internal Rotation paired with External rotation 4x15

Fundamentals Volume (increase load slightly from last week)

* Hand Exercise 5x5
* Wrist Flexion Exercise #2 5x5
* Pronation Exercise 5x5
* Internal Rotation paired with External rotation 4x12

Fundamentals Volume (increase load slightly from last week)

* Hand Exercise 7x3
* Wrist Flexion Exercise #2 7x3
 Fundamentals Volume (increase load slightly from last week)
* Hand Exercise 7x3
* Wrist Flexion Exercise #2 7x3
* Pronation Exercise 7x3
* Internal Rotation paired with External rotation 4x8

Fundamentals Volume (deload, warmup/light pump only with each exercise)

* Hand Exercise
* Wrist Flexion Exercise #2
* Pronation Exercise
* Internal Rotation paired with External rotation
ARMWRESTLING + CALISTHENICS WORKOUTS SHEET

ARM (BICEPS/BRACHIALIS)
STANDING EZ CURLS
STANDING HAMMER CURLS (BARBELL)
STANDING DUMBBELL CURLS
CHIN-UPS
PARTIAL ONE-HAND PREACHER CURLS

BACK
INCLINE DUMBBELL ROWS/CHEST SUPPORTED CABLE ROWS
PULL-UPS (WEIGHTED/BODYWEIGHT)
SEATED CABLE ROWS
NEUTRAL GRIP LAT PULLDOWNS (ROW HANDLE)
DEADLIFT (ROMANIAN/TRADITIONAL)

FOREARM
PREACHER HAMMER CURLS
WRIST WRENCH WRIST CURLS (THICK/THIN)
WRIST WRENCH SIDE PRESSURE
DUMBBELL WRIST CURLS (OBVERSE/REVERSE)
RADIAL DEVIATION BACK PRESSURE
PRONATION BACK PRESSURE (THUMB)
MULTI-SPINNER (THICK/THIN)
FARMER CARRIES/DEAD HANG

LOWER BODY (CALVES)

WALKING (20K STEPS)
STANDING CALF RAISES (WEIGHTED)
TIBIALIS RAISE
FARMER CARRIES
 RECOMMENDED EXERCISES FOR MAXIMUM MUSCLE AC
BICEPS/BRACHIALIS)
BRACHIALIS
BRACHIALIS/BRACHIORADIALIS
LONG HEAD
LONG HEAD (W/ FOREARMS/BACK)
SHORT HEAD (FOREARM STABILIZER)

BACK
LATS/MAJOR RHOMBOIDS
LATS/TERES MAJOR
LATS/MAJOR RHOMBOIDS
LATS/TERES MAJOR
LOWER BACK / HAMSTRINGS

FOREARM
BRACHIALIS/BRACHIORADIALIS
FLEXORS/EXTENSORS (W/ FINGERS)
FLEXORS/BRACHIALIS/ROTATOR CUFFS
FLEXORS/EXTENSORS
RADIAL EXTENSOR/BRACHIALIS
PRONATOR TERES/BRACHIALIS
FLEXORS
FOREARM STABILIZERS

WER BODY (CALVES)

CALF STRENGTH AND ENDURANCE
GASTROCNEMIUS (LATERAL/MEDIAL HEADS)
SOLEOUS
FOREARM STABILIZERS / SOLEOUS

CORE (ABS PART)

HANGING LEG RAISES
WEIGHTED CABLE CRUNCHES
DECLINE WEIGHTED SIT-UPS
DRAGONFLY CRUNCHES
PALLOF PRESS
SEATED LEG TUCKS
DEAD BUG
FOR MAXIMUM MUSCLE ACTIVATION (ARMWRESTLING)
CHEST
STANDARD PUSH-UPS/BARBELL BENCH PRESS
DECLINE PUSH-UPS
PIKE PUSH-UPS
WIDE-GRIP PUSH-UPS
DIAMOND PUSH-UPS (90° FOREARM ALIGNMENT)
ARCHER PUSH-UPS

SHOULDERS
HANDSTAND PUSH-UPS / STANDING BARBELL SHOULDER PRESS
CABLE REAR DELT FLYES (SINGLE ARM)
REVERSE PEC DECK MACHINE
DUMBELL LATERAL RAISE
CABLE LATERAL RAISE

ARM (TRICEPS)
CABLE OVERHEAD EXTENSIONS
INCLINE DUMBELL OVERHEAD EXTENSIONS
DIAMOND PUSH-UPS (45° FOREARM ALIGNMENT)
ROPE TRICEP PUSHDOWNS
TRICEP DIPS
CABLE PUSH DOWNS (STRAIGHT BAR)

LOWER BODY (QUADS / HAMSTRINGS

BARBELL BACK SQUATS
LEG EXTENSIONS
SISSY SQUATS
PISTOL SQUATS
SINGLE-LEG EXPLOSIVE JUMP
SEATED LEG CURLS
JUMPING LUNGES

CORE (ABS PART)

RECTUS ABDOMINIS /HIP FLEXORS/TRANSVERSE ABDOMINIS
RECTUS ABDOMINIS
RECTUS ABDOMINIS
RECTUS ABDOMINIS/EXTERNAL-INTERNAL OBLIQUES
EXTERNAL-INTERNAL OBLIQUES / TRANSVERSE ABDOMINIS
OBLIQUES AND RECTUS ABDOMINIS
RECTUS ABDOMINIS /TRANSVERSE ABDOMINIS
 CHEST
CLAVICULAR
CLAVICULAR
FRONT DELTS/CLAVICULAR
CLAVICULAR/STERNAL (OUTER)
CLAVICULAR/STERNAL (INNER)
STERNAL

SHOULDERS
ALL DELTS (PRIMARILY FRONT DELTS)
REAR DELTS/MINOR RHOMBOIDS
REAR DELTS/TERES MINOR
SIDE DELTS/SUPRASPINATUS
SIDE DELTS/TERES MINOR/INFRASPINATUS

ARM (TRICEPS)
LONG HEAD
LONG HEAD
MEDIAL HEAD
MEDIAL HEAD
MEDIAL HEAD AND LATERAL HEAD
LATERAL HEAD

UADS / HAMSTRINGS / GLUTES)

QUADS / HAMSTRINGS / GLUTES
RECTUS FEMORIS
RECTUS FEMORIS / VASTUS MEDIALIS
VASTUS LATERALIS / VASTUS MEDIALIS
VASTUS MEDIALIS
HAMSTRINGS
QUADS / HAMSTRINGS / GLUTES
 OTHER ARMWRESTLING SPECIFIC EXERCISES (CHOOSE WHAT FITS FOR YOU)

BOXING/MARTIAL ARTS TRAINING (FIGHTING SKILLS TO LEARN / FUNDAMENTALS TO TRA

CALISTHENICS BASIC-ADVANCED PROGRESSION

 REHABILITATION EXERCISES

WARM-UP PYRAMID (FOR SQUATS/DEADLIFT)

TIPS TO TARGET QUAD MUSCLES AND NOT GLUTE MUSCLES:

(DO OPPOSITE TO TARGET GLUTES)

ADDITIONAL WORKOUTS
BACK PRESSURE (RESISTANCE BAND/CABLE) — PLYOMETRIC/ISOLATED/DY
SIDE PRESSURE (RESISTANCE BAND/CABLE) — PLYOMETRIC/ISOLATED/DY
PRONATION BACK PRESSURE/SIDE PRESSURE (RESISTANCE BAND/CABLE) — PLYOMETRI
RISING BACK PRESSURE/SIDE PRESSURE (RESISTANCE BAND/CABLE) — PLYOMETRIC/
PRONATION BACK PRESSURE LIFT (MARTIAL ARTS BELT) - PLYOMETRIC/ISOLAT
RISING BACK PRESSURE LIFT (MARTIAL ARTS BELT) - PLYOMETRIC/ISOLATED
BACK PRESSURE LIFT (MARTIAL ARTS BELT)
SINGLE-END DB / SLEDGE HAMMER (RADIAL DEVIATION PAIRED WITH ULNAR D
VECTOR WORK / REVERSE VECTOR WORK (EXERCISES WITH DIFFERENT ANGLE
VECTOR WORK / REVERSE VECTOR WORK (EXERCISES WITH DIFFERENT ANGLE
REVERSE CURLS (WRIST / ARM)
INTERNAL ROTATION PAIRED WITH EXTERNAL ROTATION
EXERCISING THE WEAKNESSES (PLYOMETRIC / ISOMETRIC / VOLUME
ECCENTRIC HANDLE WRIST CURLS
ROLLING HANDLE WRIST CURLS (FAT GRIP / CONE)
ULTRA GRIP HANDLE WRIST CURLS
FAT GRIP DUMBBELL WRIST CURLS
PLYOMETRIC PUSH-UPS
SIT-UPS
DIPS
PUSH-UPS
PULL UPS
SQUATS
RESISTANCE BAND EXERCISES
MEDICINE BALL THROWS
CARDIOVASCULAR ENDURANCE TRAINING (RUNNING/JUMP ROPE)
PUNCHING/KICKING TECHNIQUES
PUNCHING/KICKING PUNCHING BAG
COORDINATION/AGILITY/REACTION TIME TRAINING
PUSH-UPS
PIKE PUSH-UPS
ARCHER PUSH-UPS
PULL-UPS
DIPS (STRAIGHT BAR/SEPARATED NEUTRAL GRIP BAR)
L-SIT
HANGING L-SIT
ELBOW LEVER
MUSCLE-UPS
HANDSTAND
TOP PLANCHE
FULL PLANCHE

ELBOW PAIN: ISOMETRIC

4-5 SETS - 30 SECONDS HOLD / TWICE PER WEEK
•INCREASE THE WEIGHT WEEKLY UNTIL THE PAIN IS GONE (PUSH HARDER AS IT'S SA
 ELBOW PAIN: ISOMETRIC
4-5 SETS - 30 SECONDS HOLD / TWICE PER WEEK
•INCREASE THE WEIGHT WEEKLY UNTIL THE PAIN IS GONE (PUSH HARDER AS IT'S SA

-WRIST WRENCH USING A CABLE WITH CHAIN AND SIDE PRESSURE AGAINST AN IMMOVABLE OBJECT
CASE]

-OR, WRIST WRENCH USING BANDS THEN SIDE PRESSURE AGAINST AN IMMOVABLE OBJECT [PUT A W

TENDON SORE:
3 SETS / 50 REPS

RESISTANCE BANDS PULL

(PRONATION, SUPINATION, RADIAL DEVIATION, ULNAR DEVIATION, BACK PRESSURE, SIDE PRESSURE
&TRICEP-SHOULDER PRESS)

WARM-UP SET 1: ~30% WORKING WEIGHT (x8)

WARM-UP SET 2: ~50% WORKING WEIGHT (x4)
WARM-UP SET 3: ~75% WORKING WEIGHT (x2)
WARM-UP SET 1: ~90% WORKING WEIGHT (x1)
WORKING TOP SET: WORKING WEIGHT (x5)
SHINS AND KNEES HAS TO BE MORE MORE FORWARD THAN FEET DURING
HEEL NEEDS TO BE ELEVATED
SPEND 2-3 SECONDS WHEN GOING DOWN WITH SQUATS
PUSH HARD ENOUGH EVEN IF IT BURNS
WEEK SUNDAY

5
 5

WEEK SUNDAY

3
3

8
WEEK SUNDAY

6
 6

WEEK SUNDAY

3
3

8
 CONJUGATE ARMWREST

MONDAY
• LOCKED RISER 5x10s
[WEAKNESS ISOMETRIC]
ECCENTRIC HANDLE HOLD 4x15s
[SPEED]
• PRONATED SIDE PRESSURE (CORNER-CORNER) 3x8 / 9x3
[WEAKNESS VOLUME - USE FULL ROM]
• ECCENTRIC HANDLE WRIST FLEXION 4x12
• BELT BACKPRESSURE LIFT 4x12

• LOCKED RISER 5x10s

[WEAKNESS ISOMETRIC]
ECCENTRIC HANDLE HOLD 4x15s
[SPEED]
• PRONATED SIDE PRESSURE (CORNER-CORNER) 3x8 / 9x3
[WEAKNESS VOLUME - USE FULL ROM]
• ECCENTRIC HANDLE WRIST FLEXION 4x12
• BELT BACKPRESSURE LIFT 4x12

• LOCKED RISER 5x10s

[WEAKNESS ISOMETRIC]
ECCENTRIC HANDLE HOLD 4x10s
[SPEED]
• PRONATED SIDE PRESSURE (CORNER-CORNER) 3x8 / 9x3
[WEAKNESS VOLUME - USE FULL ROM]
• ECCENTRIC HANDLE WRIST FLEXION 4x12
• BELT BACKPRESSURE LIFT 4x12

• LOCKED RISER 5x10s

[WEAKNESS ISOMETRIC]
ECCENTRIC HANDLE HOLD 4x10s
[SPEED]
• PRONATED SIDE PRESSURE (CORNER-CORNER) 3x8 / 9x3
[WEAKNESS VOLUME - USE FULL ROM]
• ECCENTRIC HANDLE WRIST FLEXION 4x12
• BELT BACKPRESSURE LIFT 4x12

• LOCKED RISER 5x10s

[WEAKNESS ISOMETRIC]
ECCENTRIC HANDLE HOLD 4x15s
[SPEED]
• PRONATED SIDE PRESSURE (CORNER-CORNER) 3x8 / 9x3
[WEAKNESS VOLUME - USE FULL ROM]
• ECCENTRIC HANDLE WRIST FLEXION 4x12
• BELT BACKPRESSURE LIFT 4x12
 [SPEED]
• PRONATED SIDE PRESSURE (CORNER-CORNER) 3x8 / 9x3
[WEAKNESS VOLUME - USE FULL ROM]
• ECCENTRIC HANDLE WRIST FLEXION 4x12
• BELT BACKPRESSURE LIFT 4x12

• LOCKED RISER 5x10s

[WEAKNESS ISOMETRIC]
ECCENTRIC HANDLE HOLD 4x15s
[SPEED]
• PRONATED SIDE PRESSURE (CORNER-CORNER) 3x8 / 9x3
[WEAKNESS VOLUME - USE FULL ROM]
• ECCENTRIC HANDLE WRIST FLEXION 4x12
• BELT BACKPRESSURE LIFT 4x12

• LOCKED RISER 5x10s

[WEAKNESS ISOMETRIC]
ECCENTRIC HANDLE HOLD 4x10s
[SPEED]
• PRONATED SIDE PRESSURE (CORNER-CORNER) 3x8 / 9x3
[WEAKNESS VOLUME - USE FULL ROM]
• ECCENTRIC HANDLE WRIST FLEXION 4x12
• BELT BACKPRESSURE LIFT 4x12

• LOCKED RISER 5x10s

[WEAKNESS ISOMETRIC]
ECCENTRIC HANDLE HOLD 4x10s
[SPEED]
• PRONATED SIDE PRESSURE (CORNER-CORNER) 3x8 / 9x3
[WEAKNESS VOLUME - USE FULL ROM]
• ECCENTRIC HANDLE WRIST FLEXION 4x12
• BELT BACKPRESSURE LIFT 4x12

MONDAY

• LOCKED RISER 5x10s

[WEAKNESS ISOMETRIC]
ECCENTRIC HANDLE HOLD 4x15s
[SPEED]
• PRONATED SIDE PRESSURE (CORNER-CORNER) 3x8 / 9x3
[WEAKNESS VOLUME - USE FULL ROM]
• ECCENTRIC HANDLE WRIST FLEXION 4x12
• BELT BACKPRESSURE LIFT 4x12

• LOCKED RISER 5x10s

[WEAKNESS ISOMETRIC]
ECCENTRIC HANDLE HOLD 4x15s
[SPEED]
• PRONATED SIDE PRESSURE (CORNER-CORNER) 3x8 / 9x3
[WEAKNESS VOLUME - USE FULL ROM]
• ECCENTRIC HANDLE WRIST FLEXION 4x12
• BELT BACKPRESSURE LIFT 4x12

• LOCKED RISER 5x10s

[WEAKNESS ISOMETRIC]
ECCENTRIC HANDLE HOLD 4x10s
[SPEED]
• PRONATED SIDE PRESSURE (CORNER-CORNER) 3x8 / 9x3
[WEAKNESS VOLUME - USE FULL ROM]
 • LOCKED RISER 5x10s
[WEAKNESS ISOMETRIC]
ECCENTRIC HANDLE HOLD 4x10s
[SPEED]
• PRONATED SIDE PRESSURE (CORNER-CORNER) 3x8 / 9x3
[WEAKNESS VOLUME - USE FULL ROM]
• ECCENTRIC HANDLE WRIST FLEXION 4x12
• BELT BACKPRESSURE LIFT 4x12

• LOCKED RISER 5x10s

[WEAKNESS ISOMETRIC]
ECCENTRIC HANDLE HOLD 4x10s
[SPEED]
• PRONATED SIDE PRESSURE (CORNER-CORNER) 3x8 / 9x3
[WEAKNESS VOLUME - USE FULL ROM]
• ECCENTRIC HANDLE WRIST FLEXION 4x12
• BELT BACKPRESSURE LIFT 4x12

• LOCKED RISER 5x10s

[WEAKNESS ISOMETRIC]
ECCENTRIC HANDLE HOLD 4x15s
[SPEED]
• PRONATED SIDE PRESSURE (CORNER-CORNER) 3x8 / 9x3
[WEAKNESS VOLUME - USE FULL ROM]
• ECCENTRIC HANDLE WRIST FLEXION 4x12
• BELT BACKPRESSURE LIFT 4x12

• LOCKED RISER 5x10s

[WEAKNESS ISOMETRIC]
ECCENTRIC HANDLE HOLD 4x15s
[SPEED]
• PRONATED SIDE PRESSURE (CORNER-CORNER) 3x8 / 9x3
[WEAKNESS VOLUME - USE FULL ROM]
• ECCENTRIC HANDLE WRIST FLEXION 4x12
• BELT BACKPRESSURE LIFT 4x12

• LOCKED RISER 5x10s

[WEAKNESS ISOMETRIC]
ECCENTRIC HANDLE HOLD 4x10s
[SPEED]
• PRONATED SIDE PRESSURE (CORNER-CORNER) 3x8 / 9x3
[WEAKNESS VOLUME - USE FULL ROM]
• ECCENTRIC HANDLE WRIST FLEXION 4x12
• BELT BACKPRESSURE LIFT 4x12

• LOCKED RISER 5x10s

[WEAKNESS ISOMETRIC]
ECCENTRIC HANDLE HOLD 4x10s
[SPEED]
• PRONATED SIDE PRESSURE (CORNER-CORNER) 3x8 / 9x3
[WEAKNESS VOLUME - USE FULL ROM]
• ECCENTRIC HANDLE WRIST FLEXION 4x12
• BELT BACKPRESSURE LIFT 4x12
 MONDAY
Locked Riser 6x6
Weakness Isometric
WEAKNESS #1 4x15s
Speed
* WEAKNESS PLYOMETRICS 3-9 sets of 3-8 reps (aim for 25-30 reps
total)
Weakness Volume (use FULL ROM here)
* Weakness Volume Exercise #1 4-5x8-12
* Weakness Volume Exercise #2 4-5x8-12
Locked Riser 6x6
Weakness Isometric
WEAKNESS #2 4x15s
Speed
* WEAKNESS PLYOMETRICS 3-9 sets of 3-8 reps (aim for 25-30 reps
total)
Weakness Volume (use FULL ROM here)
* Weakness Volume Exercise #1 4-5x8-12
* Weakness Volume Exercise #2 4-5x8-12
Locked Riser 6x6
Weakness Isometric
WEAKNESS #1 4x10s
Speed
* WEAKNESS PLYOMETRICS 3-9 sets of 3-8 reps (aim for 25-30 reps
total)
Weakness Volume (use FULL ROM here)
* Weakness Volume Exercise #1 4-5x8-12
* Weakness Volume Exercise #2 4-5x8-12
Locked Riser 6x6
Weakness Isometric
WEAKNESS #2 4x10s
Speed
* WEAKNESS PLYOMETRICS 3-9 sets of 3-8 reps (aim for 25-30 reps
total)
Weakness Volume (use FULL ROM here)
* Weakness Volume Exercise #1 4-5x8-12
* Weakness Volume Exercise #2 4-5x8-12
Locked Riser 6x6
Weakness Isometric
WEAKNESS #1 4x15s
Speed
* WEAKNESS PLYOMETRICS 3-9 sets of 3-8 reps (aim for 25-30 reps
total)
Weakness Volume (use FULL ROM here)
* Weakness Volume Exercise #1 4-5x8-12
* Weakness Volume Exercise #2 4-5x8-12
Locked Riser 6x6
Weakness Isometric
WEAKNESS #2 4x15s
Speed
* WEAKNESS PLYOMETRICS 3-9 sets of 3-8 reps (aim for 25-30 reps
total)
Weakness Volume (use FULL ROM here)
 Locked Riser 6x6
Weakness Isometric
WEAKNESS #2 4x15s
Speed
* WEAKNESS PLYOMETRICS 3-9 sets of 3-8 reps (aim for 25-30 reps
total)
Weakness Volume (use FULL ROM here)
* Weakness Volume Exercise #1 4-5x8-12
* Weakness Volume Exercise #2 4-5x8-12
Locked Riser 6x6
Weakness Isometric
WEAKNESS #1 4x10s
Speed
* WEAKNESS PLYOMETRICS 3-9 sets of 3-8 reps (aim for 25-30 reps
total)
Weakness Volume (use FULL ROM here)
* Weakness Volume Exercise #1 4-5x8-12
* Weakness Volume Exercise #2 4-5x8-12
Locked Riser 6x6
Weakness Isometric
WEAKNESS #2 4x10s
Speed
* WEAKNESS PLYOMETRICS 3-9 sets of 3-8 reps (aim for 25-30 reps
total)
Weakness Volume (use FULL ROM here)
* Weakness Volume Exercise #1 4-5x8-12
* Weakness Volume Exercise #2 4-5x8-12

MONDAY
Locked Riser 6x6
Weakness Isometric
WEAKNESS #1 4x15s
Speed
* WEAKNESS PLYOMETRICS 3-9 sets of 3-8 reps (aim for 25-30 reps
total)
Weakness Volume (use FULL ROM here)
* Weakness Volume Exercise #1 4-5x8-12
* Weakness Volume Exercise #2 4-5x8-12
Locked Riser 6x6
Weakness Isometric
WEAKNESS #2 4x15s
Speed
* WEAKNESS PLYOMETRICS 3-9 sets of 3-8 reps (aim for 25-30 reps
total)
Weakness Volume (use FULL ROM here)
* Weakness Volume Exercise #1 4-5x8-12
* Weakness Volume Exercise #2 4-5x8-12
Locked Riser 6x6
Weakness Isometric
WEAKNESS #1 4x10s
Speed
* WEAKNESS PLYOMETRICS 3-9 sets of 3-8 reps (aim for 25-30 reps
total)
Weakness Volume (use FULL ROM here)
* Weakness Volume Exercise #1 4-5x8-12
* Weakness Volume Exercise #2 4-5x8-12
 Weakness Isometric
WEAKNESS #1 4x10s
Speed
* WEAKNESS PLYOMETRICS 3-9 sets of 3-8 reps (aim for 25-30 reps
total)
Weakness Volume (use FULL ROM here)
* Weakness Volume Exercise #1 4-5x8-12
* Weakness Volume Exercise #2 4-5x8-12
Locked Riser 6x6
Weakness Isometric
WEAKNESS #2 4x10s
Speed
* WEAKNESS PLYOMETRICS 3-9 sets of 3-8 reps (aim for 25-30 reps
total)
Weakness Volume (use FULL ROM here)
* Weakness Volume Exercise #1 4-5x8-12
* Weakness Volume Exercise #2 4-5x8-12
Locked Riser 6x6
Weakness Isometric
WEAKNESS #1 4x15s
Speed
* WEAKNESS PLYOMETRICS 3-9 sets of 3-8 reps (aim for 25-30 reps
total)
Weakness Volume (use FULL ROM here)
* Weakness Volume Exercise #1 4-5x8-12
* Weakness Volume Exercise #2 4-5x8-12
Locked Riser 6x6
Weakness Isometric
WEAKNESS #2 4x15s
Speed
* WEAKNESS PLYOMETRICS 3-9 sets of 3-8 reps (aim for 25-30 reps
total)
Weakness Volume (use FULL ROM here)
* Weakness Volume Exercise #1 4-5x8-12
* Weakness Volume Exercise #2 4-5x8-12
Locked Riser 6x6
Weakness Isometric
WEAKNESS #1 4x10s
Speed
* WEAKNESS PLYOMETRICS 3-9 sets of 3-8 reps (aim for 25-30 reps
total)
Weakness Volume (use FULL ROM here)
* Weakness Volume Exercise #1 4-5x8-12
* Weakness Volume Exercise #2 4-5x8-12
Locked Riser 6x6
Weakness Isometric
WEAKNESS #2 4x10s
Speed
* WEAKNESS PLYOMETRICS 3-9 sets of 3-8 reps (aim for 25-30 reps
total)
Weakness Volume (use FULL ROM here)
* Weakness Volume Exercise #1 4-5x8-12
* Weakness Volume Exercise #2 4-5x8-12
CONJUGATE ARMWRESTLING TRAINING (COMPLETE VOLUME PROGRESSION F
VOLUME PROGRESSION VERS
TUESDAY WEDNESDAY

[BACK/BICEPS/FOREARM DAY] • LEG DAY

CALISTHENICS • TABLE TIME

[BACK/BICEPS/FOREARM DAY] • LEG DAY

CALISTHENICS • TABLE TIME

[BACK/BICEPS/FOREARM DAY] • LEG DAY

CALISTHENICS • TABLE TIME

[BACK/BICEPS/FOREARM DAY] • LEG DAY

CALISTHENICS • TABLE TIME

[BACK/BICEPS/FOREARM DAY] • LEG DAY

CALISTHENICS • TABLE TIME
[BACK/BICEPS/FOREARM DAY] • LEG DAY
CALISTHENICS • TABLE TIME

[BACK/BICEPS/FOREARM DAY] • LEG DAY

CALISTHENICS • TABLE TIME

[BACK/BICEPS/FOREARM DAY] • LEG DAY

CALISTHENICS • TABLE TIME

[BACK/BICEPS/FOREARM DAY] • LEG DAY

CALISTHENICS • TABLE TIME

LOAD PROGRESSION VERSIO

TUESDAY WEDNESDAY

[BACK/BICEPS/FOREARM DAY] • LEG DAY

CALISTHENICS • TABLE TIME

[BACK/BICEPS/FOREARM DAY] • LEG DAY

CALISTHENICS • TABLE TIME

[BACK/BICEPS/FOREARM DAY] • LEG DAY

CALISTHENICS • TABLE TIME
[BACK/BICEPS/FOREARM DAY] • LEG DAY
CALISTHENICS • TABLE TIME

[BACK/BICEPS/FOREARM DAY] • LEG DAY

CALISTHENICS • TABLE TIME

[BACK/BICEPS/FOREARM DAY] • LEG DAY

CALISTHENICS • TABLE TIME

[BACK/BICEPS/FOREARM DAY] • LEG DAY

CALISTHENICS • TABLE TIME

[BACK/BICEPS/FOREARM DAY] • LEG DAY

CALISTHENICS • TABLE TIME

[BACK/BICEPS/FOREARM DAY] • LEG DAY

CALISTHENICS • TABLE TIME
 CONJUGATE ARMWRESTLING TRAINING TEMPLA
VOLUME PROGRESSION VERS
TUESDAY WEDNESDAY
 LOAD PROGRESSION VERSIO
TUESDAY WEDNESDAY
MPLETE VOLUME PROGRESSION FIRST -- THEN TRANSITION TO LOAD PROGRESSION)
VOLUME PROGRESSION VERSION
THURSDAY
• SINGLE-END DB / SLEDGE -- RADIAL DEVIATION 3x15-20 (pair w/ ULNAR DEVIATION 3x15-20)
[MAX EFFORT]
• BACKPRESSURE LIFT (12x1)
[VOLUME]
• DEFENSIVE POSITION (BAND PRONATION FLEXION) 4x12
•DUMBBELL WRIST CURLS 4x12
•REVERSE WRIST CURLS 3x15
[CHEST/SHOULDER/TRICEPS DAY]

• SINGLE-END DB / SLEDGE -- RADIAL DEVIATION 3x15-20 (pair w/ ULNAR DEVIATION 3x15-20)

[MAX EFFORT]
• BACKPRESSURE LIFT (12x1)
[VOLUME]
• DEFENSIVE POSITION (BAND PRONATION FLEXION) 4x12
•DUMBBELL WRIST CURLS 4x12
•REVERSE WRIST CURLS 3x15
[CHEST/SHOULDER/TRICEPS DAY]

• SINGLE-END DB / SLEDGE -- RADIAL DEVIATION 3x15-20 (pair w/ ULNAR DEVIATION 3x15-20)

[MAX EFFORT]
• BACKPRESSURE LIFT (12x1)
[VOLUME]
• DEFENSIVE POSITION (BAND PRONATION FLEXION) 4x12
•DUMBBELL WRIST CURLS 4x12
•REVERSE WRIST CURLS 3x15
[CHEST/SHOULDER/TRICEPS DAY]

• SINGLE-END DB / SLEDGE -- RADIAL DEVIATION 3x15-20 (pair w/ ULNAR DEVIATION 3x15-20)

[MAX EFFORT]
• BACKPRESSURE LIFT (12x1)
[VOLUME]
• DEFENSIVE POSITION (BAND PRONATION FLEXION) 4x12
•DUMBBELL WRIST CURLS 4x12
•REVERSE WRIST CURLS 3x15
[CHEST/SHOULDER/TRICEPS DAY]

• SINGLE-END DB / SLEDGE -- RADIAL DEVIATION 3x15-20 (pair w/ ULNAR DEVIATION 3x15-20)

[MAX EFFORT]
• BACKPRESSURE LIFT (12x1)
[VOLUME]
• DEFENSIVE POSITION (BAND PRONATION FLEXION) 4x12
•DUMBBELL WRIST CURLS 4x12
•REVERSE WRIST CURLS 3x15
[CHEST/SHOULDER/TRICEPS DAY]
 [VOLUME]
• DEFENSIVE POSITION (BAND PRONATION FLEXION) 4x12
•DUMBBELL WRIST CURLS 4x12
•REVERSE WRIST CURLS 3x15
[CHEST/SHOULDER/TRICEPS DAY]

• SINGLE-END DB / SLEDGE -- RADIAL DEVIATION 3x15-20 (pair w/ ULNAR DEVIATION 3x15-20)

[MAX EFFORT]
• BACKPRESSURE LIFT (12x1)
[VOLUME]
• DEFENSIVE POSITION (BAND PRONATION FLEXION) 4x12
•DUMBBELL WRIST CURLS 4x12
•REVERSE WRIST CURLS 3x15
[CHEST/SHOULDER/TRICEPS DAY]

• SINGLE-END DB / SLEDGE -- RADIAL DEVIATION 3x15-20 (pair w/ ULNAR DEVIATION 3x15-20)

[MAX EFFORT]
• BACKPRESSURE LIFT (12x1)
[VOLUME]
• DEFENSIVE POSITION (BAND PRONATION FLEXION) 4x12
•DUMBBELL WRIST CURLS 4x12
•REVERSE WRIST CURLS 3x15
[CHEST/SHOULDER/TRICEPS DAY]

• SINGLE-END DB / SLEDGE -- RADIAL DEVIATION 3x15-20 (pair w/ ULNAR DEVIATION 3x15-20)

[MAX EFFORT]
• BACKPRESSURE LIFT (12x1)
[VOLUME]
• DEFENSIVE POSITION (BAND PRONATION FLEXION) 4x12
•DUMBBELL WRIST CURLS 4x12
•REVERSE WRIST CURLS 3x15
[CHEST/SHOULDER/TRICEPS DAY]

LOAD PROGRESSION VERSION

THURSDAY

• SINGLE-END DB / SLEDGE -- RADIAL DEVIATION 3x15-20 (pair w/ ULNAR DEVIATION 3x15-20)

[MAX EFFORT]
• BACKPRESSURE LIFT (12x1)
[VOLUME]
• DEFENSIVE POSITION (BAND PRONATION FLEXION) 4x12
•DUMBBELL WRIST CURLS 4x12
•REVERSE WRIST CURLS 3x15
[CHEST/SHOULDER/TRICEPS DAY]

• SINGLE-END DB / SLEDGE -- RADIAL DEVIATION 3x15-20 (pair w/ ULNAR DEVIATION 3x15-20)

[MAX EFFORT]
• BACKPRESSURE LIFT (12x1)
[VOLUME]
• DEFENSIVE POSITION (BAND PRONATION FLEXION) 4x12
•DUMBBELL WRIST CURLS 4x12
•REVERSE WRIST CURLS 3x15
[CHEST/SHOULDER/TRICEPS DAY]

• SINGLE-END DB / SLEDGE -- RADIAL DEVIATION 3x15-20 (pair w/ ULNAR DEVIATION 3x15-20)

[MAX EFFORT]
• BACKPRESSURE LIFT (12x1)
[VOLUME]
• DEFENSIVE POSITION (BAND PRONATION FLEXION) 4x12
•DUMBBELL WRIST CURLS 4x12
• SINGLE-END DB / SLEDGE -- RADIAL DEVIATION 3x15-20 (pair w/ ULNAR DEVIATION 3x15-20)
[MAX EFFORT]
• BACKPRESSURE LIFT (12x1)
[VOLUME]
• DEFENSIVE POSITION (BAND PRONATION FLEXION) 4x12
•DUMBBELL WRIST CURLS 4x12
•REVERSE WRIST CURLS 3x15
[CHEST/SHOULDER/TRICEPS DAY]

• SINGLE-END DB / SLEDGE -- RADIAL DEVIATION 3x15-20 (pair w/ ULNAR DEVIATION 3x15-20)

[MAX EFFORT]
• BACKPRESSURE LIFT (12x1)
[VOLUME]
• DEFENSIVE POSITION (BAND PRONATION FLEXION) 4x12
•DUMBBELL WRIST CURLS 4x12
•REVERSE WRIST CURLS 3x15
[CHEST/SHOULDER/TRICEPS DAY]

• SINGLE-END DB / SLEDGE -- RADIAL DEVIATION 3x15-20 (pair w/ ULNAR DEVIATION 3x15-20)

[MAX EFFORT]
• BACKPRESSURE LIFT (12x1)
[VOLUME]
• DEFENSIVE POSITION (BAND PRONATION FLEXION) 4x12
•DUMBBELL WRIST CURLS 4x12
•REVERSE WRIST CURLS 3x15
[CHEST/SHOULDER/TRICEPS DAY]

• SINGLE-END DB / SLEDGE -- RADIAL DEVIATION 3x15-20 (pair w/ ULNAR DEVIATION 3x15-20)

[MAX EFFORT]
• BACKPRESSURE LIFT (12x1)
[VOLUME]
• DEFENSIVE POSITION (BAND PRONATION FLEXION) 4x12
•DUMBBELL WRIST CURLS 4x12
•REVERSE WRIST CURLS 3x15
[CHEST/SHOULDER/TRICEPS DAY]

• SINGLE-END DB / SLEDGE -- RADIAL DEVIATION 3x15-20 (pair w/ ULNAR DEVIATION 3x15-20)

[MAX EFFORT]
• BACKPRESSURE LIFT (12x1)
[VOLUME]
• DEFENSIVE POSITION (BAND PRONATION FLEXION) 4x12
•DUMBBELL WRIST CURLS 4x12
•REVERSE WRIST CURLS 3x15
[CHEST/SHOULDER/TRICEPS DAY]

• SINGLE-END DB / SLEDGE -- RADIAL DEVIATION 3x15-20 (pair w/ ULNAR DEVIATION 3x15-20)

[MAX EFFORT]
• BACKPRESSURE LIFT (12x1)
[VOLUME]
• DEFENSIVE POSITION (BAND PRONATION FLEXION) 4x12
•DUMBBELL WRIST CURLS 4x12
•REVERSE WRIST CURLS 3x15
[CHEST/SHOULDER/TRICEPS DAY]
RMWRESTLING TRAINING TEMPLATE (VOLUME — LOAD)
VOLUME PROGRESSION VERSION
THURSDAY

* Single-end DB or sledge radial deviation 3x15-20 (pair with ulnar deviation 3x15-20)
Max Effort
* Max Effort #1
Volume
* Reverse Max Vector work 4x12
* Wrist Flexion Exercise #1 3-4 sets 10-15 reps
* Reverse Curls 3x15

* Single-end DB or sledge radial deviation 3x15-20 (pair with ulnar deviation 3x15-20)
Max Effort
* Max Effort #2
Volume
* Reverse Max Vector work 4x12
* Wrist Flexion Exercise #1 3-4 sets 10-15 reps
* Reverse Curls 3x15

* Single-end DB or sledge radial deviation 3x15-20 (pair with ulnar deviation 3x15-20)
Max Effort
* Max Effort #3
Volume
* Reverse Max Vector work 4x12
* Wrist Flexion Exercise #1 3-4 sets 10-15 reps
* Reverse Curls 3x15

* Single-end DB or sledge radial deviation 3x15-20 (pair with ulnar deviation 3x15-20)
Max Effort
* Max Effort #4
Volume
* Reverse Max Vector work 4x12
* Wrist Flexion Exercise #1 3-4 sets 10-15 reps
* Reverse Curls 3x15

* Single-end DB or sledge radial deviation 3x15-20 (pair with ulnar deviation 3x15-20)
Max Effort
* Max Effort #5
Volume
* Reverse Max Vector work 4x12
* Wrist Flexion Exercise #1 3-4 sets 10-15 reps
* Reverse Curls 3x15

* Single-end DB or sledge radial deviation 3x15-20 (pair with ulnar deviation 3x15-20)
Max Effort
* Max Effort #6
Volume
* Reverse Max Vector work 4x12
* Wrist Flexion Exercise #1 3-4 sets 10-15 reps
 * Single-end DB or sledge radial deviation 3x15-20 (pair with ulnar deviation 3x15-20)
Max Effort
* Max Effort #6
Volume
* Reverse Max Vector work 4x12
* Wrist Flexion Exercise #1 3-4 sets 10-15 reps
* Reverse Curls 3x15

* Single-end DB or sledge radial deviation 3x15-20 (pair with ulnar deviation 3x15-20)
Max Effort
* Max Effort #7
Volume
* Reverse Max Vector work 4x12
* Wrist Flexion Exercise #1 3-4 sets 10-15 reps
* Reverse Curls 3x15

* Single-end DB or sledge radial deviation 3x15-20 (pair with ulnar deviation 3x15-20)
Max Effort
* Max Effort #8
Volume
* Reverse Max Vector work 4x12
* Wrist Flexion Exercise #1 3-4 sets 10-15 reps
* Reverse Curls 3x15

LOAD PROGRESSION VERSION

THURSDAY

* Single-end DB or sledge radial deviation 3x15-20 (pair with ulnar deviation 3x15-20)
Max Effort
* Max Effort #1
Volume
* Reverse Max Vector work 4x12
* Wrist Flexion Exercise #1 3-4 sets 10-15 reps
* Reverse Curls 3x15

* Single-end DB or sledge radial deviation 3x15-20 (pair with ulnar deviation 3x15-20)
Max Effort
* Max Effort #2
Volume
* Reverse Max Vector work 4x12
* Wrist Flexion Exercise #1 3-4 sets 10-15 reps
* Reverse Curls 3x15

* Single-end DB or sledge radial deviation 3x15-20 (pair with ulnar deviation 3x15-20)
Max Effort
* Max Effort #3
Volume
* Reverse Max Vector work 4x12
* Wrist Flexion Exercise #1 3-4 sets 10-15 reps
* Reverse Curls 3x15
* Single-end DB or sledge radial deviation 3x15-20 (pair with ulnar deviation 3x15-20)
Max Effort
* Max Effort #3
Volume
* Reverse Max Vector work 4x12
* Wrist Flexion Exercise #1 3-4 sets 10-15 reps
* Reverse Curls 3x15

* Single-end DB or sledge radial deviation 3x15-20 (pair with ulnar deviation 3x15-20)
Max Effort
* Max Effort #4
Volume
* Reverse Max Vector work 4x12
* Wrist Flexion Exercise #1 3-4 sets 10-15 reps
* Reverse Curls 3x15

* Single-end DB or sledge radial deviation 3x15-20 (pair with ulnar deviation 3x15-20)
Max Effort
* Max Effort #5
Volume
* Reverse Max Vector work 4x12
* Wrist Flexion Exercise #1 3-4 sets 10-15 reps
* Reverse Curls 3x15

* Single-end DB or sledge radial deviation 3x15-20 (pair with ulnar deviation 3x15-20)
Max Effort
* Max Effort #6
Volume
* Reverse Max Vector work 4x12
* Wrist Flexion Exercise #1 3-4 sets 10-15 reps
* Reverse Curls 3x15

* Single-end DB or sledge radial deviation 3x15-20 (pair with ulnar deviation 3x15-20)
Max Effort
* Max Effort #7
Volume
* Reverse Max Vector work 4x12
* Wrist Flexion Exercise #1 3-4 sets 10-15 reps
* Reverse Curls 3x15

* Single-end DB or sledge radial deviation 3x15-20 (pair with ulnar deviation 3x15-20)
Max Effort
* Max Effort #8
Volume
* Reverse Max Vector work 4x12
* Wrist Flexion Exercise #1 3-4 sets 10-15 reps
* Reverse Curls 3x15
N)

FRIDAY
FRIDAY
FRIDAY
FRIDAY
 SATURDAY

FUNDAMENTALS VOLUME (ADJUST LOAD IF NECESSARY -- USE FULL ROM)

• WRIST WRENCH 3x12
• MULTI-SPINNER (HIGH CUP 2x12 / LOW-CUP 2x12)
• PRONATION BACKPRESSURE 3x8
• WRIST WRENCH SIDE PRESSURE 3x15 (paired w/ EXTERNAL ROTATION 3x15)
[BACK/BICEPS/FOREARM DAY]

FUNDAMENTALS VOLUME (SAME WEIGHT AS LAST WEEK -- USE FULL ROM)

• WRIST WRENCH 4x12
• MULTI-SPINNER (HIGH CUP 2x12 / LOW-CUP 2x12)
• PRONATION BACKPRESSURE 4x8
• WRIST WRENCH SIDE PRESSURE 4x15 (paired w/ EXTERNAL ROTATION 4x15)
[BACK/BICEPS/FOREARM DAY]

FUNDAMENTALS VOLUME (SAME WEIGHT AS LAST WEEK -- USE FULL ROM)

• WRIST WRENCH 5x12
• MULTI-SPINNER (HIGH CUP 3x12 / LOW-CUP 2x12)
• PRONATION BACKPRESSURE 5x8
• WRIST WRENCH SIDE PRESSURE 5x15 (paired w/ EXTERNAL ROTATION 5x15)
[BACK/BICEPS/FOREARM DAY]

FUNDAMENTALS VOLUME (DELOAD -- HALF THE LAST WEEK'S WEIGHT)

• WRIST WRENCH 1x12
• MULTI-SPINNER (HIGH CUP 1x12 / LOW-CUP 1x12)
• PRONATION BACKPRESSURE 1x8
• WRIST WRENCH SIDE PRESSURE 1x15 (paired w/ EXTERNAL ROTATION 1x15)
[BACK/BICEPS/FOREARM DAY]

FUNDAMENTALS VOLUME (ADJUST LOAD IF NECESSARY -- USE FULL ROM)

• WRIST WRENCH 3x12
• MULTI-SPINNER (HIGH CUP 2x12 / LOW-CUP 2x12)
• PRONATION BACKPRESSURE 3x8
• WRIST WRENCH SIDE PRESSURE 3x15 (paired w/ EXTERNAL ROTATION 3x15)
[BACK/BICEPS/FOREARM DAY]
 • MULTI-SPINNER (HIGH CUP 2x12 / LOW-CUP 2x12)
• PRONATION BACKPRESSURE 3x8
• WRIST WRENCH SIDE PRESSURE 3x15 (paired w/ EXTERNAL ROTATION 3x15)
[BACK/BICEPS/FOREARM DAY]

FUNDAMENTALS VOLUME (SAME WEIGHT AS LAST WEEK -- USE FULL ROM)

• WRIST WRENCH 4x12
• MULTI-SPINNER (HIGH CUP 2x12 / LOW-CUP 2x12)
• PRONATION BACKPRESSURE 4x8
• WRIST WRENCH SIDE PRESSURE 4x15 (paired w/ EXTERNAL ROTATION 4x15)
[BACK/BICEPS/FOREARM DAY]

FUNDAMENTALS VOLUME (SAME WEIGHT AS LAST WEEK -- USE FULL ROM)

• WRIST WRENCH 5x12
• MULTI-SPINNER (HIGH CUP 3x12 / LOW-CUP 2x12)
• PRONATION BACKPRESSURE 5x8
• WRIST WRENCH SIDE PRESSURE 5x15 (paired w/ EXTERNAL ROTATION 5x15)
[BACK/BICEPS/FOREARM DAY]

FUNDAMENTALS VOLUME (DELOAD -- HALF THE LAST WEEK'S WEIGHT)

• WRIST WRENCH 1x12
• MULTI-SPINNER (HIGH CUP 1x12 / LOW-CUP 1x12)
• PRONATION BACKPRESSURE 1x8
• WRIST WRENCH SIDE PRESSURE 1x15 (paired w/ EXTERNAL ROTATION 1x15)
[BACK/BICEPS/FOREARM DAY]

SATURDAY

FUNDAMENTALS VOLUME (LAST VERSION'S MAX WORKING WEIGHT -- USE REDUCED

ROM)
• WRIST WRENCH 4x8
• MULTI-SPINNER (HIGH CUP 2x8 / LOW-CUP 2x8)
• PRONATION BACKPRESSURE 4x8
• WRIST WRENCH SIDE PRESSURE 4x8 (paired w/ EXTERNAL ROTATION 4x15)
[BACK/BICEPS/FOREARM DAY]

FUNDAMENTALS VOLUME (SLIGHTLY INCREASE LAST WEEK'S LOAD -- USE REDUCED

ROM)
• WRIST WRENCH 5x5
• MULTI-SPINNER (HIGH CUP 3x5 / LOW-CUP 2x5)
• PRONATION BACKPRESSURE 5x5
• WRIST WRENCH SIDE PRESSURE 5x5 (paired w/ EXTERNAL ROTATION 4x12)
[BACK/BICEPS/FOREARM DAY]

FUNDAMENTALS VOLUME (SLIGHTLY INCREASE LAST WEEK'S LOAD -- USE REDUCED

ROM)
• WRIST WRENCH 7x3
• MULTI-SPINNER (HIGH CUP 4x3 / LOW-CUP 3x3)
• PRONATION BACKPRESSURE 7x3
FUNDAMENTALS VOLUME (SLIGHTLY INCREASE LAST WEEK'S LOAD -- USE REDUCED
ROM)
• WRIST WRENCH 7x3
• MULTI-SPINNER (HIGH CUP 4x3 / LOW-CUP 3x3)
• PRONATION BACKPRESSURE 7x3
• WRIST WRENCH SIDE PRESSURE 7x3 (paired w/ EXTERNAL ROTATION 4x8)
[BACK/BICEPS/FOREARM DAY]

FUNDAMENTALS VOLUME (DELOAD - LIGHT PUMP ONLY WITH EACH EXERCISE)

• WRIST WRENCH
• MULTI-SPINNER (HIGH CUP / LOW-CUP)
• PRONATION BACKPRESSURE
• WRIST WRENCH SIDE PRESSURE (paired w/ EXTERNAL ROTATION)
[BACK/BICEPS/FOREARM DAY]

FUNDAMENTALS VOLUME (LAST LAST WEEK'S 80% WORKING WEIGHT -- USE REDUCED
ROM)
• WRIST WRENCH 4x8
• MULTI-SPINNER (HIGH CUP 2x8 / LOW-CUP 2x8)
• PRONATION BACKPRESSURE 4x8
• WRIST WRENCH SIDE PRESSURE 4x8 (paired w/ EXTERNAL ROTATION 4x15)
[BACK/BICEPS/FOREARM DAY]

FUNDAMENTALS VOLUME (SLIGHTLY INCREASE LAST WEEK'S LOAD -- USE REDUCED

ROM)
• WRIST WRENCH 5x5
• MULTI-SPINNER (HIGH CUP 3x5 / LOW-CUP 2x5)
• PRONATION BACKPRESSURE 5x5
• WRIST WRENCH SIDE PRESSURE 5x5 (paired w/ EXTERNAL ROTATION 4x12)
[BACK/BICEPS/FOREARM DAY]

FUNDAMENTALS VOLUME (SLIGHTLY INCREASE LAST WEEK'S LOAD -- USE REDUCED

ROM)
• WRIST WRENCH 7x3
• MULTI-SPINNER (HIGH CUP 4x3 / LOW-CUP 3x3)
• PRONATION BACKPRESSURE 7x3
• WRIST WRENCH SIDE PRESSURE 7x3 (paired w/ EXTERNAL ROTATION 4x8)

FUNDAMENTALS VOLUME (DELOAD - LIGHT PUMP ONLY WITH EACH EXERCISE)

• WRIST WRENCH
• MULTI-SPINNER (HIGH CUP / LOW-CUP)
• PRONATION BACKPRESSURE
• WRIST WRENCH SIDE PRESSURE (paired w/ EXTERNAL ROTATION)

[REST FOR 4 DAYS WITH DAILY BLOODFLOW THEN COMPETE]

OR
[REPEAT FROM VOLUME PROGRESSION USING YOUR CURRENT WORKING WEIGHT]
 SATURDAY

Fundamentals Volume (adjust load here if necessary, use full ROM)

* Hand Exercise 3x12
* Wrist Flexion Exercise #2 3x12
* Pronation Exercise 3x8
* Internal Rotation paired with External rotation 3x15

Fundamentals Volume (same weight as last week, use full ROM)

* Hand Exercise 4x12
* Wrist Flexion Exercise #2 4x12
* Pronation Exercise 4x8
* Internal Rotation paired with External rotation 4x15

Fundamentals Volume (same weight as last week, use full ROM)

* Hand Exercise 5x12
* Wrist Flexion Exercise #2 5x12
* Pronation Exercise 5x8
* Internal Rotation paired with External rotation 5x15

Fundamentals Volume (deload, one set at half last week's load)

* Hand Exercise
* Wrist Flexion Exercise #2
* Pronation Exercise
* Internal Rotation paired with External rotation

Fundamentals Volume (adjust load here if necessary, use full ROM)

* Hand Exercise 3x12
* Wrist Flexion Exercise #2 3x12
* Pronation Exercise 3x8
* Internal Rotation paired with External rotation 3x15

Fundamentals Volume (same weight as last week, use full ROM)

* Hand Exercise 4x12
* Wrist Flexion Exercise #2 4x12
* Pronation Exercise 4x8
* Internal Rotation paired with External rotation 4x15
Fundamentals Volume (same weight as last week, use full ROM)
* Hand Exercise 4x12
* Wrist Flexion Exercise #2 4x12
* Pronation Exercise 4x8
* Internal Rotation paired with External rotation 4x15

Fundamentals Volume (same weight as last week, use full ROM)

* Hand Exercise 5x12
* Wrist Flexion Exercise #2 5x12
* Pronation Exercise 5x8
* Internal Rotation paired with External rotation 5x15

Fundamentals Volume (deload, one set at half last week's load)

* Hand Exercise
* Wrist Flexion Exercise #2
* Pronation Exercise
* Internal Rotation paired with External rotation

SATURDAY

Fundamentals Volume (use reduced ROM)

* Hand Exercise 4x8
* Wrist Flexion Exercise #2 4x8
* Pronation Exercise 4x8
* Internal Rotation paired with External rotation 4x15

Fundamentals Volume (increase load slightly from last week)

* Hand Exercise 5x5
* Wrist Flexion Exercise #2 5x5
* Pronation Exercise 5x5
* Internal Rotation paired with External rotation 4x12

Fundamentals Volume (increase load slightly from last week)

* Hand Exercise 7x3
* Wrist Flexion Exercise #2 7x3
* Pronation Exercise 7x3
* Internal Rotation paired with External rotation 4x8
 Fundamentals Volume (increase load slightly from last week)
* Hand Exercise 7x3
* Wrist Flexion Exercise #2 7x3
* Pronation Exercise 7x3
* Internal Rotation paired with External rotation 4x8

Fundamentals Volume (deload, warmup/light pump only with each exercise)

* Hand Exercise
* Wrist Flexion Exercise #2
* Pronation Exercise
* Internal Rotation paired with External rotation

Fundamentals Volume (use reduced ROM)

* Hand Exercise 4x8
* Wrist Flexion Exercise #2 4x8
* Pronation Exercise 4x8
* Internal Rotation paired with External rotation 4x15

Fundamentals Volume (increase load slightly from last week)

* Hand Exercise 5x5
* Wrist Flexion Exercise #2 5x5
* Pronation Exercise 5x5
* Internal Rotation paired with External rotation 4x12

Fundamentals Volume (increase load slightly from last week)

* Hand Exercise 7x3
* Wrist Flexion Exercise #2 7x3
* Pronation Exercise 7x3
* Internal Rotation paired with External rotation 4x8

Fundamentals Volume (deload, warmup/light pump only with each exercise)

* Hand Exercise
* Wrist Flexion Exercise #2
* Pronation Exercise
* Internal Rotation paired with External rotation
 BODY BUILDING WORKOUTS SHEET

HANGING LEG RAISES

WEIGHTED CABLE CRUNCHES
DECLINE WEIGHTED SIT-UPS
DRAGONFLY CRUNCHES
PALLOF PRESS
SEATED LEG TUCKS
DEAD BUG

STANDING DUMBELL SHOULDER PRESS

STANDING BARBELL SHOULDER PRESS
CABLE REAR DELT FLYES (SINGLE ARM)
REVERSE PEC DECK MACHINE
DUMBELL LATERAL RAISE
CABLE LATERAL RAISE

ARM (BICEPS/BRACHIALIS)
STANDING EZ CURLS
STANDING HAMMER CURLS (BARBELL)
STANDING DUMBBELL CURLS
CHIN-UPS
PARTIAL ONE-HAND PREACHER CURLS
 CORE (ABS PART)
RECTUS ABDOMINIS /HIP FLEXORS/TRANSVERSE ABDOMINIS
RECTUS ABDOMINIS
RECTUS ABDOMINIS
RECTUS ABDOMINIS/EXTERNAL-INTERNAL OBLIQUES
EXTERNAL-INTERNAL OBLIQUES / TRANSVERSE ABDOMINIS
OBLIQUES AND RECTUS ABDOMINIS
RECTUS ABDOMINIS /TRANSVERSE ABDOMINIS

SHOULDERS
FRONT DELT
FRONT DELT
REAR DELT/RHOMBOIDEUS MINOR
REAR DELT/TERES MINOR
SIDE DELT/SUPRASPINATUS
SIDE DELT/TERES MINOR/INFRASPINATUS

ARM (BICEPS/BRACHIALIS)
BRACHIALIS
BRACHIALIS/BRACHIORADIALIS
LONG HEAD
LONG HEAD (W/ FOREARMS/BACK)
SHORT HEAD (FOREARM STABILIZER)
 RECOMMENDED EXERCISES FOR MAXIMUM MUSCLE ACTIVATI
LOWER BODY (THIGHS/HAMSTRINGS/GL
BARBELL BACK SQUATS
LEG EXTENSIONS
WALKING LUNGES
SINGLE-LEG PRESS
LEG PRESS
SEATED LEG CURLS

CHEST
15 DEGREE INCLINE DUMBELL PRESS
30 DEGREE INCLINE DUMBELL PRESS
BARBELL BENCH PRESS
DECLINE DUMBELL PRESS
PEC DEC MACHINE
FLAT DUMBELL PRESS

TRICEPS
CABLE OVERHEAD EXTENSIONS
INCLINE DUMBELL OVERHEAD EXTENSIONS
ROPE TRICEP PUSHDOWNS
WEIGHTED TRICEP DIPS
CABLE PUSH DOWNS (STRAIGHT BAR)
LYING EZ BAR TRICEPS EXTENSIONS
IMUM MUSCLE ACTIVATION (ARMWRESTLING)
HIGHS/HAMSTRINGS/GLUTES)
QUADS / HAMSTRINGS / GLUTES
RECTUS FEMORIS
RECTUS FEMORIS
VASTUS MEDIALIS
VASTUS LATERALIS
HAMSTRINGS

CHEST
CLAVICULAR
CLAVICULAR
CLAVICULAR/STERNAL
STERNAL
STERNAL
STERNAL

TRICEPS
LONG HEAD
LONG HEAD
MEDIAL HEAD
MEDIAL HEAD AND LATERAL HEAD
LATERAL HEAD
LATERAL HEAD
 LOWER BODY (CALVES)
WALKING (20K STEPS)
STANDING CALF RAISES (WEIGHTED)
TIBIALIS RAISE
FARMER CARRIES

BACK
INCLINE DUMBBELL ROWS/CHEST SUPPORTED CABLE ROWS
PULL-UPS (WEIGHTED/BODYWEIGHT)
SEATED CABLE ROWS
WIDE-GRIP LAT PULLDOWNS
DEADLIFT (ROMANIAN/TRADITIONAL)

FOREARM
PREACHER HAMMER CURLS
REVERSE DUMBBELL/BARBELL WRIST CURLS
DUMBBELL WRIST CURLS (THICK/THIN)
RADIAL DEVIATION
PRONATION TO BACK PRESSURE (THUMB)
FARMER CARRIES/DEAD HANG
ER BODY (CALVES)
CALF STRENGTH AND ENDURANCE
GASTROCNEMIUS (LATERAL/MEDIAL HEADS)
SOLEOUS
FOREARM STABILIZERS / SOLEOUS

BACK
LATS/MAJOR RHOMBOIDS
LATS/TERES MAJOR
LATS/MAJOR RHOMBOIDS
LATS/TERES MAJOR
LOWER BACK

FOREARM
BRACHIALIS/BRACHIORADIALIS
EXTENSORS
FLEXORS
RADIAL EXTENSOR
PRONATOR TERES / BRACHIALIS
FOREARM STABILIZERS
 SC
SUNDAY
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY

SO
TIPS TO TARGET QUAD MUSCLES AND NOT GLUTE MUSCLES:

(DO OPPOSITE TO TARGET GLUTES)

WARM-UP PYRAMID (FOR SQUATS/DEADLIFT)

BOXING/MARTIAL ARTS TRAINING (FIGHTING SKILL TO LEARN)

SCHEDULE

SOME TIPS
SHINS AND KNEES HAS TO BE MORE MORE FORWARD THAN FEET DURING SQUA
HEEL NEEDS TO BE ELEVATED
SPEND 2-3 SECONDS WHEN GOING DOWN WITH SQUATS
PUSH HARD ENOUGH EVEN IF IT BURNS
WARM-UP SET 1: ~30% WORKING WEIGHT (x8)
WARM-UP SET 2: ~50% WORKING WEIGHT (x4)
WARM-UP SET 3: ~75% WORKING WEIGHT (x2)
WARM-UP SET 1: ~90% WORKING WEIGHT (x1)
WORKING TOP SET: WORKING WEIGHT (x5)
PLYOMETRIC PUSH-UPS
SIT-UPS
DIPS
PUSH-UPS
PULL UPS
SQUATS
RESISTANCE BAND EXERCISES
MEDICINE BALL THROWS
CARDIOVASCULAR ENDURANCE TRAINING (RUNNING/JUMP ROPE)
PUNCHING/KICKING TECHNIQUES
PUNCHING/KICKING PUNCHING BAG
COORDINATION/AGILITY/REACTION TIME TRAINING