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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.
|Front Lever Lift||Forearms||Intermediate|
|Rear Lever Lift||Forearms||Intermediate|
|Lying Lever Lift||Forearms||Intermediate|
|Dumbbell Curl and Twist||Biceps||Intermediate|
|Dumbbell Front Raise||Shoulders||Beginner|
|Palms-Down Seated Barbell Wrist Curl||Forearms||Beginner|
|Palms-Down Seated Dumbbell Wrist Curl||Forearms||Beginner|
|Rope Tricep Pushdown||Triceps||Beginner|
|Barbell Front Raise||Shoulders||Beginner|
|Reverse Plate Curl||Biceps||Intermediate|
|Forearm Plate Pinch||Forearms||Intermediate|
|Plate Pinch Curl||Forearms||Beginner|
|High Cable Curl||Biceps||Intermediate|
|One-Arm Incline Concentration Curl||Biceps||Beginner|
|Seated One-Arm Dumbbell Military Press||Shoulders||Intermediate|
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