Nathan9 Posted March 4, 2017 Share Posted March 4, 2017 I put together this program that I will follow for a year. 2 workouts a week, monday and thursday workout 1: Bicep curls 6 sets (2 full range, 2 partial, 2 static) wrist curls 4-5 sets supination 3-4 sets workout 2: Hammer curls 6 sets (2 full range, 2 partial, 2 static) pronation 3-4 sets radial deviation 3 sets Quote Link to comment Share on other sites More sharing options...
DLO285 Posted June 15, 2017 Share Posted June 15, 2017 (edited) Is this all of the training you are doing? Are you adding any other exercises to the arm wrestling specific? Edited June 19, 2017 by DLO285 Quote Link to comment Share on other sites More sharing options...
Nathan9 Posted June 26, 2017 Author Share Posted June 26, 2017 I'm running a push/pull/legs split so my arms are already tired from indirect work. Also If i add in another day of aw specific training I won't be able to recover before pull day again. I find that training like this allows for better week to week progression rather than cupious amounts of volume and exercise variety that wouldn't benefit me. If you look into some vids on youtube you can also see russian armwrestlers split their training into inside and outside training days. Quote Link to comment Share on other sites More sharing options...
DLO285 Posted June 28, 2017 Share Posted June 28, 2017 (edited) Thats a good split. I run a similar set up. As for the exercises the in the AW specific the only things I would add would be some ulnar deviation and some extensor work for balance/injury prevention. Where do you fit in your table time? Edited June 28, 2017 by DLO285 Quote Link to comment Share on other sites More sharing options...
Nathan9 Posted June 28, 2017 Author Share Posted June 28, 2017 Yeah I'll be doing them from now on now that you've mentioned it. I'll be happy to get table time once a month because the group comes together on a school day and I am a 2 hour drive away so If I've finished all assignments or homework for the is the only way I can spend the night on getting a drive to practice, practice, then come back which takes another 2 hours. 1 Quote Link to comment Share on other sites More sharing options...
Pingtam Posted November 18, 2017 Share Posted November 18, 2017 Is this a good routine? Quote Link to comment Share on other sites More sharing options...
bigjohn28 Posted August 23, 2018 Share Posted August 23, 2018 how many reps? Quote Link to comment Share on other sites More sharing options...
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