Zenon Armwrestling Focus Linear Program

• Strength sets(3rep) for Arm wrestling
• 5~15 rep for Bodybuilding
• +1kg for 3rep strength set
• Double progression to other set (5-8 / 8-15)
• Posture is important
• You can easily learn any exercise you don't know on YouTube or Arm Wrestler Instagram

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Back Pressure(Right)

Back Pressure(Left)

Side Pressure(Top Roll)

Cupping(No Strap, 6cm)

Rising

Bicep Curl (Barbell)

Seated Wide-Grip Row (Cable)

Lat Pulldown (Close Grip)

Arm(Outside Focus)

Side Pressure(Left)

Side Pressure(Right)

Pronation Lift(Devon)

Grip Defence

Deload & PR

• Make thorasic spine mobility first
• Stretch fullbody including chest & shoulder

Squat (Barbell)

Bench Press (Barbell)

Incline Chest Press (Machine)

Hack Squat

Lateral Raise (Machine)

Seated Behind Neck Press(smith Machine)

Full Body Day

Side Bicep Curl(Cable)

Press

Lat Pulldown

Seated Row (Cable)

Arm(Inside focus)

Must stretch chest & shoulder. Do pull-over too.

Incline Bench Press (Barbell)

Seated Shoulder Press(Smith machine)

Chest Fly (Machine)

Rear Delt Cable Fly

Chest & Shoulder Day

Front Wrist Curl(Strap Handle)

Wrist Curl(5cm, Strap Handle)

Dip (Weighted)

Face Pull

Bench Press (Close Grip)

Deadlift (Barbell)

Do arm wrestling pulling with real persons.
Or do inside or outside arm day you prefer.

Arm Wrestling

Pull-Up (Weighted)

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