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Arm Wrestling Workout Plan
Start Plan (PRO)
Become a PRO Member

Arm Wrestling Workout Plan

4 Weeks / 3 Days per Week / Intermediate

Why Purchase

These workouts will turn you into an arm wrestling champ. You will gain exponential power in the right muscle groups (focusing on the biceps, deltoids, and triceps). We won’t let you settle for wimpy forearms.

Arm Wrestling Workout Plan
Start Plan (PRO)
Become a PRO Member

Arm Wrestling Workout Plan

4 Weeks / 3 Days per Week / Intermediate

Arm Wrestling Workout Plan

4 Weeks / 3 Days per Week / Intermediate

Why Purchase

These workouts will turn you into an arm wrestling champ. You will gain exponential power in the right muscle groups (focusing on the biceps, deltoids, and triceps). We won’t let you settle for wimpy forearms.

Workout Plan Navigation

  • Day 1
  • Day 2
  • Day 3
Arm Wrestling Forearm, Bicep, and Shoulder Workout

Notes for Week 1, Day 1

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.

Exercise.com PRO Membership Includes:

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Forearms / Intermediate
3 sets, 8 reps, 01:00 rest
 3 8 -- 01:00
Forearms / Intermediate
3 sets, 8 reps, 01:00 rest
 3 8 -- 01:00
Forearms / Intermediate
3 sets, 8 reps, 01:00 rest
 3 8 -- 01:00
--
--
3 sets, 8 reps, 01:00 rest
 3 8 -- 01:00
--
--
3 sets, 8 reps, 01:00 rest
 3 8 -- 01:00
--
--
3 sets, 8 reps, 01:00 rest
 3 8 -- 01:00
--
--
3 sets, 10 reps, 01:00 rest
 3 10 -- 01:00
--
--
3 sets, 10 reps, 01:00 rest
 3 10 -- 01:00
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

The Arm Wrestling Workout Plan is all about brute strength. Whether you desire to compete in some sort of organized competition, or just want to be the neighborhood arm wrestling champ, this arm wrestling workout, along with armwrestling training, will provide just the recipe for success you desi... more

The Arm Wrestling Workout Plan is all about brute strength. Whether you desire to compete in some sort of organized competition, or just want to be the neighborhood arm wrestling champ, this arm wrestling workout, along with armwrestling training, will provide just the recipe for success you desire.

Forearms are King

The arm wrestling workouts contained herein are built completely around the arms and shoulders. Specifically, grip strength exercises are a focus in every workout. Forearm strength is the greatest ally in successful arm wrestling. This program will increase forearm strength by leaps and bounds, adding powerful grip to your arsenal.

Proficient Arm Wrestling Training

Beyond the incredible forearm training these workouts for arm wrestling provide, you will find a complete arm workout designed to build unbelievable strength throughout the deltoids, biceps, and triceps. It is possible to gain some mass from the arm wrestling exercises, but the entire focus of the plan is making exponential gains in power.

The program is based on a three day split. Each week, the respective workouts should be performed in sequence with at least one full day of rest between workouts. Two of the workouts will focus on the forearms, biceps, and shoulders. These are the primary and most important arm wrestling muscles. The other workout will focus on forearms and triceps, rounding out the completeness of the arm workout.

Digging Deep

You will be performing 6-8 exercises per workout. Each exercise is broken down into three sets. The reps will vary from exercise to exercise and in general, as you move further in the program. You will do lower and lower reps (as few as 4-6 in some instances) as the weeks progress. With lower repetitions comes the need to increase weight and really push yourself to gain strength.

Each split begins with wrist strengthening exercises and forearm exercises. Putting the wrist and forearm exercises at the beginning of the workout provides benefits twofold: first, by exhausting these muscles and making sure they are hit with major intensity; second, this requires maximum effort as they then assist in the upper arm exercises. This scientific design and sequence will create fast and noticeable results, especially in forearm strength.

Taking Care of the Whole Package

Diving into this plan will show you the best exercises for arm wrestling strength and performance. However, without the dedication and discipline to every facet of your fitness, your gains may be minimalized, or you may be prone to injury. Eat properly and take the time off necessary. More work will not make results better or faster. In fact, the opposite is true. Your body will require plenty of recuperation to gain all of the benefits this arm wrestling workout has to offer.

Arm wrestling is an age-old test of strength. Only with practice and the right knowledge can one excel to all-time greatness. This complete arm wrestling training can guide you to not only be the champion arm wrestler you wish to be, but provide a guideline to supreme arm strength for a lifetime.

Arm Wrestling Forearm and Tricep Workout

Notes for Week 1, Day 2

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.

Exercise.com PRO Membership Includes:

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Forearms / Beginner
3 sets, 8 reps, 01:00 rest
 3 8 -- 01:00
Forearms / Beginner
3 sets, 8 reps, 01:00 rest
 3 8 -- 01:00
Chest / Intermediate
3 sets, 12 reps, 01:00 rest
 3 12 01:00
--
--
3 sets, 8 reps, 01:00 rest
 3 8 -- 01:00
--
--
3 sets, 8 reps, 01:00 rest
 3 8 -- 01:00
--
--
3 sets, 10 reps, 01:00 rest
 3 10 -- 01:00
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

The Arm Wrestling Workout Plan is all about brute strength. Whether you desire to compete in some sort of organized competition, or just want to be the neighborhood arm wrestling champ, this arm wrestling workout, along with armwrestling training, will provide just the recipe for success you desi... more

The Arm Wrestling Workout Plan is all about brute strength. Whether you desire to compete in some sort of organized competition, or just want to be the neighborhood arm wrestling champ, this arm wrestling workout, along with armwrestling training, will provide just the recipe for success you desire.

Forearms are King

The arm wrestling workouts contained herein are built completely around the arms and shoulders. Specifically, grip strength exercises are a focus in every workout. Forearm strength is the greatest ally in successful arm wrestling. This program will increase forearm strength by leaps and bounds, adding powerful grip to your arsenal.

Proficient Arm Wrestling Training

Beyond the incredible forearm training these workouts for arm wrestling provide, you will find a complete arm workout designed to build unbelievable strength throughout the deltoids, biceps, and triceps. It is possible to gain some mass from the arm wrestling exercises, but the entire focus of the plan is making exponential gains in power.

The program is based on a three day split. Each week, the respective workouts should be performed in sequence with at least one full day of rest between workouts. Two of the workouts will focus on the forearms, biceps, and shoulders. These are the primary and most important arm wrestling muscles. The other workout will focus on forearms and triceps, rounding out the completeness of the arm workout.

Digging Deep

You will be performing 6-8 exercises per workout. Each exercise is broken down into three sets. The reps will vary from exercise to exercise and in general, as you move further in the program. You will do lower and lower reps (as few as 4-6 in some instances) as the weeks progress. With lower repetitions comes the need to increase weight and really push yourself to gain strength.

Each split begins with wrist strengthening exercises and forearm exercises. Putting the wrist and forearm exercises at the beginning of the workout provides benefits twofold: first, by exhausting these muscles and making sure they are hit with major intensity; second, this requires maximum effort as they then assist in the upper arm exercises. This scientific design and sequence will create fast and noticeable results, especially in forearm strength.

Taking Care of the Whole Package

Diving into this plan will show you the best exercises for arm wrestling strength and performance. However, without the dedication and discipline to every facet of your fitness, your gains may be minimalized, or you may be prone to injury. Eat properly and take the time off necessary. More work will not make results better or faster. In fact, the opposite is true. Your body will require plenty of recuperation to gain all of the benefits this arm wrestling workout has to offer.

Arm wrestling is an age-old test of strength. Only with practice and the right knowledge can one excel to all-time greatness. This complete arm wrestling training can guide you to not only be the champion arm wrestler you wish to be, but provide a guideline to supreme arm strength for a lifetime.

Arm Wrestling Forearm, Bicep, and Shoulder Workout

Notes for Week 1, Day 3

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.

Exercise.com PRO Membership Includes:

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Biceps / Intermediate
3 sets, 6 reps, 01:00 rest
 3 6 -- 01:00
Forearms / Intermediate
3 sets, 10 reps, 01:00 rest
 3 10 -- 01:00
Forearms / Beginner
3 sets, 6 reps, 01:00 rest
 3 6 -- 01:00
--
--
3 sets, 1 reps, 01:00 rest
 3 1 -- 01:00
--
--
3 sets, 8 reps, 01:00 rest
 3 8 -- 01:00
--
--
3 sets, 8 reps, 01:00 rest
 3 8 -- 01:00
--
--
3 sets, 10 reps, 01:00 rest
 3 10 -- 01:00
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

The Arm Wrestling Workout Plan is all about brute strength. Whether you desire to compete in some sort of organized competition, or just want to be the neighborhood arm wrestling champ, this arm wrestling workout, along with armwrestling training, will provide just the recipe for success you desi... more

The Arm Wrestling Workout Plan is all about brute strength. Whether you desire to compete in some sort of organized competition, or just want to be the neighborhood arm wrestling champ, this arm wrestling workout, along with armwrestling training, will provide just the recipe for success you desire.

Forearms are King

The arm wrestling workouts contained herein are built completely around the arms and shoulders. Specifically, grip strength exercises are a focus in every workout. Forearm strength is the greatest ally in successful arm wrestling. This program will increase forearm strength by leaps and bounds, adding powerful grip to your arsenal.

Proficient Arm Wrestling Training

Beyond the incredible forearm training these workouts for arm wrestling provide, you will find a complete arm workout designed to build unbelievable strength throughout the deltoids, biceps, and triceps. It is possible to gain some mass from the arm wrestling exercises, but the entire focus of the plan is making exponential gains in power.

The program is based on a three day split. Each week, the respective workouts should be performed in sequence with at least one full day of rest between workouts. Two of the workouts will focus on the forearms, biceps, and shoulders. These are the primary and most important arm wrestling muscles. The other workout will focus on forearms and triceps, rounding out the completeness of the arm workout.

Digging Deep

You will be performing 6-8 exercises per workout. Each exercise is broken down into three sets. The reps will vary from exercise to exercise and in general, as you move further in the program. You will do lower and lower reps (as few as 4-6 in some instances) as the weeks progress. With lower repetitions comes the need to increase weight and really push yourself to gain strength.

Each split begins with wrist strengthening exercises and forearm exercises. Putting the wrist and forearm exercises at the beginning of the workout provides benefits twofold: first, by exhausting these muscles and making sure they are hit with major intensity; second, this requires maximum effort as they then assist in the upper arm exercises. This scientific design and sequence will create fast and noticeable results, especially in forearm strength.

Taking Care of the Whole Package

Diving into this plan will show you the best exercises for arm wrestling strength and performance. However, without the dedication and discipline to every facet of your fitness, your gains may be minimalized, or you may be prone to injury. Eat properly and take the time off necessary. More work will not make results better or faster. In fact, the opposite is true. Your body will require plenty of recuperation to gain all of the benefits this arm wrestling workout has to offer.

Arm wrestling is an age-old test of strength. Only with practice and the right knowledge can one excel to all-time greatness. This complete arm wrestling training can guide you to not only be the champion arm wrestler you wish to be, but provide a guideline to supreme arm strength for a lifetime.

35 people started this plan

Workout Goals

  • Gain Mass
  • Gain Strength

Equipment Needed

  • Barbell
  • Weight Plates
  • Dumbbells
  • Flat Bench
  • Cable Machine
  • Incline Bench
Show All

Resources

Arm Wrestling Workout Plan
Start Plan (PRO)
Become a PRO Member

35 people started this plan

Workout Goals

  • Gain Mass
  • Gain Strength

Equipment Needed

  • Barbell
  • Weight Plates
  • Dumbbells
  • Flat Bench
  • Cable Machine
  • Incline Bench
Show All

Resources