Armwrestling training

by Giannis B.

12 athletes joined

Program Description

Bigger forearms and biceps

Program Overview

Level
Novice, Intermediate, Advanced
Goal
Powerbuilding
Equipment
Garage Gym
Program Length
6 weeks
Time Per Workout
40 minutes
Created
Jul 27, 2024 06:51
Last Edited
Feb 20, 2025 10:32

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

Day 1

1

Bicep Curl (Barbell)

4

8-12 reps

-

2

Hammer Curl

3

8-12 reps

-

3

Wrist Curls

4

8-15 reps

-

4

Forearm Pronation

3

8-15 reps

-

5

Reverse Wrist Curl (Barbell)

3

8-20 reps

-

Day 1

1

Bicep Curl (Barbell)

4

8-12 reps

-

2

Hammer Curl

3

8-12 reps

-

3

Wrist Curls

4

8-15 reps

-

4

Forearm Pronation

3

8-15 reps

-

5

Reverse Wrist Curl (Barbell)

3

8-20 reps

-

Day 1

1

Bicep Curl (Barbell)

4

8-12 reps

-

2

Hammer Curl

3

8-12 reps

-

3

Wrist Curls

4

8-15 reps

-

4

Forearm Pronation

3

8-15 reps

-

5

Reverse Wrist Curl (Barbell)

3

8-20 reps

-

Day 1

1

Bicep Curl (Barbell)

4

8-12 reps

-

2

Hammer Curl

3

8-12 reps

-

3

Wrist Curls

4

8-15 reps

-

4

Forearm Pronation

3

8-15 reps

-

5

Reverse Wrist Curl (Barbell)

3

8-20 reps

-

Day 1

1

Bicep Curl (Barbell)

4

8-12 reps

-

2

Hammer Curl

3

8-12 reps

-

3

Wrist Curls

4

8-15 reps

-

4

Forearm Pronation

3

8-15 reps

-

5

Reverse Wrist Curl (Barbell)

3

8-20 reps

-

Day 1

1

Bicep Curl (Barbell)

4

8-12 reps

-

2

Hammer Curl

3

8-12 reps

-

3

Wrist Curls

4

8-15 reps

-

4

Forearm Pronation

3

8-15 reps

-

5

Reverse Wrist Curl (Barbell)

3

8-20 reps

-

Day 2

1

Bicep Curl (Barbell)

4

8-12 reps

-

2

Hammer Curl

3

8-12 reps

-

3

Wrist Curls

4

8-15 reps

-

4

Forearm Pronation

3

8-15 reps

-

5

Reverse Wrist Curl (Barbell)

3

8-20 reps

-

Day 2

1

Bicep Curl (Barbell)

4

8-12 reps

-

2

Hammer Curl

3

8-12 reps

-

3

Wrist Curls

4

8-15 reps

-

4

Forearm Pronation

3

8-15 reps

-

5

Reverse Wrist Curl (Barbell)

3

8-20 reps

-

Day 2

1

Bicep Curl (Barbell)

4

8-12 reps

-

2

Hammer Curl

3

8-12 reps

-

3

Wrist Curls

4

8-15 reps

-

4

Forearm Pronation

3

8-15 reps

-

5

Reverse Wrist Curl (Barbell)

3

8-20 reps

-

Day 2

1

Bicep Curl (Barbell)

4

8-12 reps

-

2

Hammer Curl

3

8-12 reps

-

3

Wrist Curls

4

8-15 reps

-

4

Forearm Pronation

3

8-15 reps

-

5

Reverse Wrist Curl (Barbell)

3

8-20 reps

-

Day 2

1

Bicep Curl (Barbell)

4

8-12 reps

-

2

Hammer Curl

3

8-12 reps

-

3

Wrist Curls

4

8-15 reps

-

4

Forearm Pronation

3

8-15 reps

-

5

Reverse Wrist Curl (Barbell)

3

8-20 reps

-

Day 2

1

Bicep Curl (Barbell)

4

8-12 reps

-

2

Hammer Curl

3

8-12 reps

-

3

Wrist Curls

4

8-15 reps

-

4

Forearm Pronation

3

8-15 reps

-

5

Reverse Wrist Curl (Barbell)

3

8-20 reps

-

Day 1

1

Bicep Curl (Barbell)

4 Sets

8-12 Reps

-

2

Hammer Curl

3 Sets

8-12 Reps

-

3

Wrist Curls

4 Sets

8-15 Reps

-

4

Forearm Pronation

3 Sets

8-15 Reps

-

5

Reverse Wrist Curl (Barbell)

3 Sets

8-20 Reps

-

Day 2

1

Bicep Curl (Barbell)

4 Sets

8-12 Reps

-

2

Hammer Curl

3 Sets

8-12 Reps

-

3

Wrist Curls

4 Sets

8-15 Reps

-

4

Forearm Pronation

3 Sets

8-15 Reps

-

5

Reverse Wrist Curl (Barbell)

3 Sets

8-20 Reps

-