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Arm Wrestling Workout Plan
Start Plan (PRO)

Arm Wrestling Workout Plan

4 Weeks / 3 Days per Week / Intermediate
  • Gain Mass
  • Gain Strength
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0 ratings
A.C.E. Certified
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WORKOUT VIDEO
DIET PLAN
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  • Week #1
  • Week #2
  • Week #3
  • Week #4
  • Day #1
  • Day #2
  • Day #3

Arm Wrestling Forearm, Bicep, and Shoulder Workout

Exercise Sets/Distance Reps/Time Rest (min)
3 8 01:00
3 8 01:00
3 8 01:00
3 8 01:00
3 8 01:00
3 8 01:00
3 10 01:00
3 10 01:00

Notes:

This arm wrestling workout is all about gaining strength. Your arms and shoulders most likely will get bigger as a result from doing this workout but the main goal is to improve your strength. That is why for the last two rotations you are going to go down in repetitions but you are going to go up in weight. Make sure that when you go up in weight you are still using the proper form when performing the exercises.

Along with doing this workout you need to be eating right, getting the proper amount of sleep, and rest time in between workouts. You should give your body at least one day of rest between workouts. Since these workout focus mostly on the same muscles it is imperative that you allow your body to recover before tearing it back down.

Arm Wrestling Forearm and Tricep Workout

Exercise Sets/Distance Reps/Time Rest (min)
3 8 01:00
3 8 01:00
3 12 01:00
3 8 01:00
3 8 01:00
3 10 01:00

Notes:

This arm wrestling workout is all about gaining strength. Your arms and shoulders most likely will get bigger as a result from doing this workout but the main goal is to improve your strength. That is why for the last two rotations you are going to go down in repetitions but you are going to go up in weight. Make sure that when you go up in weight you are still using the proper form when performing the exercises.

Along with doing this workout you need to be eating right, getting the proper amount of sleep, and rest time in between workouts. You should give your body at least one day of rest between workouts. Since these workout focus mostly on the same muscles it is imperative that you allow your body to recover before tearing it back down.

Arm Wrestling Forearm, Bicep, and Shoulder Workout

Exercise Sets/Distance Reps/Time Rest (min)
3 6 01:00
3 10 01:00
3 6 01:00
21's   Video icon
3 1 01:00
3 8 01:00
3 8 01:00
3 10 01:00

Notes:

This arm wrestling workout is all about gaining strength. Your arms and shoulders most likely will get bigger as a result from doing this workout but the main goal is to improve your strength. That is why for the last two rotations you are going to go down in repetitions but you are going to go up in weight. Make sure that when you go up in weight you are still using the proper form when performing the exercises.

Along with doing this workout you need to be eating right, getting the proper amount of sleep, and rest time in between workouts. You should give your body at least one day of rest between workouts. Since these workout focus mostly on the same muscles it is imperative that you allow your body to recover before tearing it back down.

  • Muscles Worked
  • Exercises
  • Equipment
  • Summary
Primary Muscles Secondary Muscles

Workout 1

Muscles front back Forearms blue Triceps blue Shoulders orange Biceps orange Forearms orange
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