What`s up guys this is Coach Ray!
This is intermediate level workout for toprollers focusing on elbow flexors,
knuckle up and pronation work. Six-week workout cycle split in three phases.
Adaptation, Breakdown and Power. Some key points to remember it`s IMPORTANT to
work on intensity level described. When it says to go to FAILURE, go to failure, when it
says leave something in tank- LEAVE SOMETHING IN TANK.
You still should armwrestle at least once a week hard. However, if you want to
practice at every workout do it after all your training. You will be tired but it will make
you work more! NEVER ARMWRESTLE IF YOU FEEL PAIN, LET YOUR BODY HEAL AND
COME BACK STRONGER.
When you finish plan and you have competition on 7th week, do 2 workout from 1
week Day 1 and Day 2. But on day 1 take intensity down by 10% on everything and
on Day 2 by 30%, then rest and kick ass!
Intensity
70% 3-5 reps left (Light Pump work)
80% - 2 reps left (Heavy pump work)
90% - 1 rep left (Max Effort)
100% - 0 reps left (Till Failure)
All I ask from You is to use hashtag #coachrayx and #globalarmwrestling if you share
some of your workout on social media.
If you have a chance to support me do it by donation:
patreon.com/coachray
And If you not to lazy give me a follow on Instagram and Facebook, YouTube.
https://www.instagram.com/coach_rayx/
https://www.facebook.com/coach.rayx
https://www.facebook.com/GlobalArmwrestling/
Best of luck and LOVE armwrestling!
Exercise
Video
SETS
REPS
Intensity
WEEK 1 and 3 DAY 1
1
Overhand Arm Wrestling pull ups ( Close Grip )
4
8-12
90%
2
Side to Side pull ups
4
5+5
80%
3
Close Grip cable pull down with FAT GRIPZ
3
15
80%
4
4
12
90%
5
Single Arm Dumbbell Rows with wrist flexion + FAT
Grips
Half Hammer Preacher Curls
4
10
80%
6
Knuckle Up half Curls with belt
3
20
80%
7
Pronation with Rubber resistance band
4
15
70%
8
Hammer curls with hold using FAT Grips
3
8-12 each
arm
100%
3
12
80%
1
WEEK 1-2 DAY 2
Close Grip Bench Press
2
Toproll side press training
5
10
80%
3
Knuckle up side press finishing movement
3
15
80%
4
Dips
4
10
90%
7
Shoulder Circle
3
80
8
Dumbbell Wrist Curls on a knee + FAT Grips
4
All
exercises
20
80-90%
9
Forearm Destroyer
2
3 drops
90%
3
15
80%
1
WEEK 1-2 DAY 3
Deadlift with towels( thumbs facing down)
2
Single Arm Deadlifts
4
10
80%
3
Sitting Barbbell Curls
4
12
80%
4
Lifts on Pronation – Dynamic work
4
10
80%
5
Half Curls over pronation
4
12
80%
6
Knuckle Up half Curls with belt
4
12
80%
7
Pronation in cable machine with belt over palm
4
15
80%
8
Wrist Curls with end of barbell
5
10
90%
Exercise
Video
SETS
REPS
Intensity
WEEK 2 and 4 DAY 1
1
Plyometric pull ups
4
4+4
80%
2
Underhand Pull ups with Fat Gripz
3
8-12
90%
3
Single Arm Dumbbell Rows + FAT Grips
4
10
80%
4
Static Holds with rubber band in precher bench
6
8s
90%
5
Knuckle Up half Curls with belt
4
10
100%
6
Knuckle Up lifts on table – Isometric work
4
8
90%
7
Pronation with rubber resistance band
4
12
90
8
Hammer curls with hold using FAT gripz
3
12-15
100%
4
8
80%
1
WEEK 2 and 4 DAY 2
Close Grip Bench Press +FAT Gripz
2
Toproll side press training
5
8
80%
3
Side press with rubber resistnace band
4
10
80%
4
Dips
4
10
90%
5
Single arm Upright Rows with plate
3
10+10
80-90%
6
Shoulder Circle
2
80-90%
8
Dumbbell Wrist Curls on a knee + FAT grips
4
All
exercises
10
9
Forearm Destroyer
3
4 drops
100%
4
5
90%
1
WEEK 2 and 4 DAY 3
Deadlift with Fat gripz
90%
2
Plyometric Single Arm Deadlifts
4
8
80-90%
3
Sitting Barbbell Curls + FAT
3
15
80%
4
Half preacher curls with barbbell
4
10
80%
5
Plyometric lifts over pronation
4
8
90%
6
Half Curls with belt
3
20
80-90%
7
Pronation in cable machine with belt over thumb
4
12
80%
8
Wrist Curls with end of barbell
4
15
80%
9
Wrist extension with dumbbell
3
15
100%
Exercise
Video
SETS
REPS
Intensity
WEEK 5-6 DAY 1
1
Overhand Arm Wrestling pull ups Close Grip
4
8
80%
2
Side to side pull ups
4
4+4
80%
3
Close grip cable pull down with FAT GRIPZ
3
12
90%
4
Single Arm Dumbbell Rows +FAT with wrist flexion
4
8
80%
5
Half Hammer Preacher Curls
4
8
90%
6
Knuckle Up Half Curls With belt
4
10
80%
7
Pronation with rubber resistance band
4
10
100%
8
Hammer curls with hold using FAT gripz
3
10
100%
3
12
80%
1
WEEK 5-6 DAY 2
Close Grip Bench Press
2
Toproll side press training
4
10
90%
3
Knuckle up finishing movement
3
15
80-90%
4
Dips
4
10
80%
5
Upright Rows with plate with both arms
3
20
80%
6
Arnold Press
4
15
80%
7
Rear delt flyies on bench
3
20
20%
8
Dumbbell Wrist Curls on a knee + FAT grips
4
8
100%
9
Low cable Wrist Curls
4
15
80%
4
10
90%
1
WEEK 5-6 DAY 3
Deadlift with towels (thumbs facing up)
2
Single arm deadlifts
4
6
90%
3
Sitting Barbbell Curls
4
10
90%
4
Isometric lifts over pronation ( over thumb)
4
8
80%
5
Half Curls with belt over pronation
4
10
90%
6
Knuckle Up half Curls with belt
4
12
80%
7
Pronation in cable machine with belt over palm
4
10
80%
8
Wrist Curls with end of barbell
5
10
80%