Training Armwrestling Calisthenics Body Building

BODY BUILDING WORKOUT SHEET
CORE (ABS PAR

HANGING LEG RAISES
WEIGHTED CABLE CRUNCHES
DECLINE WEIGHTED SIT-UPS
DRAGONFLY CRUNCHES
PALLOF PRESS
SEATED LEG TUCKS
DEAD BUG
SHOULDERS
STANDING DUMBELL SHOULDER PRESS
STANDING BARBELL SHOULDER PRESS
CABLE REAR DELT FLYES (SINGLE ARM)
REVERSE PEC DECK MACHINE
DUMBELL LATERAL RAISE
CABLE LATERAL RAISE
ARM (BICEPS/BRACH
STANDING EZ CURLS
STANDING HAMMER CURLS (BARBELL)
STANDING DUMBBELL CURLS
CHIN-UPS
PARTIAL ONE-HAND PREACHER CURLS
ORE (ABS PART)
RECTUS ABDOMINIS /HIP FLEXORS/TRANSVERSE ABDOMINIS
RECTUS ABDOMINIS
RECTUS ABDOMINIS
RECTUS ABDOMINIS/EXTERNAL-INTERNAL OBLIQUES
EXTERNAL-INTERNAL OBLIQUES / TRANSVERSE ABDOMINIS
OBLIQUES AND RECTUS ABDOMINIS
RECTUS ABDOMINIS /TRANSVERSE ABDOMINIS
SHOULDERS
FRONT DELT
FRONT DELT
REAR DELT/RHOMBOIDEUS MINOR
REAR DELT/TERES MINOR
SIDE DELT/SUPRASPINATUS
SIDE DELT/TERES MINOR/INFRASPINATUS
BICEPS/BRACHIALIS)
BRACHIALIS
BRACHIALIS/BRACHIORADIALIS
LONG HEAD
LONG HEAD (W/ FOREARMS/BACK)
SHORT HEAD (FOREARM STABILIZER)
RECOMMENDED EXERCISES FOR MAXIMUM MUSCLE ACTIVATION (BODY
LOWER BODY (THIGHS/HAMSTRINGS/GLU
BARBELL BACK SQUATS
LEG EXTENSIONS
WALKING LUNGES
SINGLE-LEG PRESS
LEG PRESS
SEATED LEG CURLS
CHEST
15 DEGREE INCLINE DUMBBELL PRESS
BARBELL BENCH PRESS
DECLINE DUMBBELL PRESS
PEC DEC MACHINE
FLAT DUMBBELL PRESS
BACK
INCLINE DUMBBELL ROWS/CHEST SUPPORTED CABLE ROWS
PULL-UPS (WEIGHTED/BODYWEIGHT)
SEATED CABLE ROWS
WIDE-GRIP LAT PULLDOWNS
DEADLIFT (ROMANIAN/TRADITIONAL)
USCLE ACTIVATION (BODYBUILDING)
THIGHS/HAMSTRINGS/GLUTES)
QUADS / HAMSTRINGS / GLUTES
RECTUS FEMORIS
RECTUS FEMORIS
VASTUS MEDIALIS
VASTUS LATERALIS
HAMSTRINGS
CHEST
CLAVICULAR
CLAVICULAR
CLAVICULAR/STERNAL
STERNAL
STERNAL
STERNAL
BACK
LATS/MAJOR RHOMBOIDS
LATS/TERES MAJOR
LATS/TERES MAJOR
LOWER BACK
LOWER BODY (CALVES)
WALKING (20K STEPS)
STANDING CALF RAISES (WEIGHTED)
TIBIALIS RAISE
FARMER CARRIES
TRICEPS
CABLE OVERHEAD EXTENSIONS
INCLINE DUMBBELL OVERHEAD EXTENSIONS
ROPE TRICEP PUSHDOWNS
WEIGHTED TRICEP DIPS
CABLE PUSH DOWNS (STRAIGHT BAR)
LYING EZ BAR TRICEPS EXTENSIONS
FOREARM
PREACHER HAMMER CURLS
REVERSE DUMBBELL/BARBELL WRIST CURLS
DUMBBELL WRIST CURLS (THICK/THIN)
RADIAL w/ ULNAR DEVIATION
PRONATION w/ SUPINATION CURLS
FARMER CARRIES/DEAD HANG
ER BODY (CALVES)
CALF STRENGTH AND ENDURANCE
GASTROCNEMIUS (LATERAL/MEDIAL HEADS)
SOLEOUS
FOREARM STABILIZERS / SOLEOUS
TRICEPS
LONG HEAD
LONG HEAD
MEDIAL HEAD
MEDIAL HEAD AND LATERAL HEAD
LATERAL HEAD
LATERAL HEAD
FOREARM
EXTENSORS
FLEXORS
RADIAL EXTENSOR
PRONATOR TERES / BRACHIALIS
FOREARM STABILIZERS
SO
TIPS TO TARGET QUAD MUSCLES AND NOT GLUTE MUSCLES:
(DO OPPOSITE TO TARGET GLUTES)
WARM-UP PYRAMID (FOR SQUATS/DEADLIFT/BENCH PRESS)

HYPERTROPHY
SOME TIPS
SHINS AND KNEES HAS TO BE MORE MORE FORWARD THAN FEET DURING SQUA
HEEL NEEDS TO BE ELEVATED
SPEND 2-3 SECONDS WHEN GOING DOWN WITH SQUATS
PUSH HARD ENOUGH EVEN IF IT BURNS
WARM-UP SET 1: ~30% of WORKING WEIGHT (x8)
WORKING TOP SET: WORKING WEIGHT (x5)
In order to attain muscle growth, one must train to failure or close to failure in order to
activate both the slow-twitch muscle fibers and the fast-twitch muscle fibers.
Slow-twitch muscle fibers are also called the Type I muscle fibers and it works best when
training at a high rep ranges/lighter loads (and are activated by training at the very first rep
a light-load exercise). In the case of training with lighter loads, slow-twitch muscler fibers a
activated first for the few rep counts of about 1-12 before activating the fast-twitch muscle
fibers by reaching the 13-20th rep.
Fast-twitch muscle fibers, also called the Type II muscle fibers works best when training at
low rep ranges/heavier loads (and are activated whenever repping quickly, or when the
training reps are at the middle-to-end of the set). In the case of training quickly, fast-twitch
muscle fibers tend to activated immediately without the slow-twitch fiber muscles taking ov
first, thereby repping many reps as possible while also lifting heavy weight (which improve
power and strength and also hypertrophy, but it does fatigue you easily); while training wit
heavy loads and repping normally, fast-twitch muscle fibers only tend to activate after slow
twitch muscle fibers gassed out, and it usually happens during the 5-8th rep of a heavy loa
setup of an exercise.
In contrast, both training slow-twitch muscle fibers and fast-twitch muscle fibers can improv
muscle growth and can still have similar outcome. Researches have found the difference i
the group that trained slow-twitch and fast twitch though: Group A (slow-twitch ones) tend
increase muscle size but the improvement shown to increase muscle endurance, while
Group B (fast-twitch ones) tend to increase muscle size similar to the other group as well, b
the improvement shown to increase their muscle strength and power.
Thus, training your muscles whether by endurance or strength and at the same time makin
muscle growth and can still have similar outcome. Researches have found the difference i
the group that trained slow-twitch and fast twitch though: Group A (slow-twitch ones) tend
increase muscle size but the improvement shown to increase muscle endurance, while
Group B (fast-twitch ones) tend to increase muscle size similar to the other group as well, b
the improvement shown to increase their muscle strength and power.
Thus, training your muscles whether by endurance or strength and at the same time makin
it bigger is more of a personal preference. There's no such thing as best hypertrophy style
it's all about personal preference.
**ALSO, DO NOT ATTEMPT TO REDUCE THE WEIGHT IF YOU CAN NO LONGER LIF
PROPERLY WITH YOUR TARGET REPS, JUST LIFT 'TIL FAILURE EVEN IF YOU ONLY
DID LIKE 5 REPS AND YOUR TARGET IS 8 -- DO THIS TO STILL MAXIMIZE
MECHANICAL TENSION
Recent research suggests that training close to failure, or even to failure, can be highly
effective for promoting muscle hypertrophy. Here's how it relates to the concept of Reps in
Reserve (RER) and training until failure:
1.) Reps in Reserve (RER):

—RER refers to the number of repetitions you could have performed with a given weight
before reaching failure. For example, if you stop a set with 3 reps left in the tank, you're
operating at a 3 RER. Training with low RER values (1-3 RER) means you're pushing
yourself closer to failure on each set.
2.) Training to Failure:

—Training to failure means performing a set until you can no longer complete another
repetition with proper form. This exhausts your muscles fully, maximizing mechanical tensio
and muscle fiber recruitment.
3.) Effectiveness: Recent studies have shown that training close to failure (within 1-3 RER)
even to failure can lead to greater muscle growth compared to stopping well short of failure
This is because training to failure ensures that you've maximally stimulated all available
muscle fibers during a set.
4.) Caution:
—While training to failure can be effective, it's important to use it judiciously, especially with
compound movements and heavy loads, to minimize the risk of injury and overtraining.
In summary, incorporating training close to failure or to failure, while monitoring RER, can b
an effective strategy for promoting muscle hypertrophy according to recent research finding
While also watching out for overtraining as it might cause injury. Lifting heavy weight 'til
failure should only be done with the maximum of 80% of your 1RM, while training with lighte
weights should not exceed below 40% your 1RM as it might lead to unnecessary reps like 5
and above which are not effective for muscle growth.
In summary, incorporating training close to failure or to failure, while monitoring RER, can b
an effective strategy for promoting muscle hypertrophy according to recent research finding
While also watching out for overtraining as it might cause injury. Lifting heavy weight 'til
failure should only be done with the maximum of 80% of your 1RM, while training with lighte
weights should not exceed below 40% your 1RM as it might lead to unnecessary reps like 5
and above which are not effective for muscle growth.
WEEK SUNDAY
(USE YOUR CURRENT WORKING WEIGHT)

2
(USE SAME WEIGHT AS LAST WEEK)
(DELOAD - HALF THE LAST WEEK'S

WORKING WEIGHT)
4

WORKING WEIGHT)
(USE SAME WEIGHT AS LAST LAST WEEK)

7

WORKING WEIGHT)
BODYBUILDING BEGI
MONDAY
•DYNAMIC STRETCHES
•BARBELL BENCH PRESS WARM-UP PYRAMID
•BARBELL BENCH PRESS 1x5 (1 SET x 5 REPS AFTER WARM-UP PYRAMID)
•STANDING BARBELL SHOULDER PRESS 3x8
•15 DEGREE INCLINE DUMBELL PRESS 3x8
•PEC DEC MACHINE 3x8
•CABLE OVERHEAD EXTENSIONS 3x8
•INCLINE DUMBELL OVERHEAD EXTENSIONS 3x8
•ROPE TRICEP PUSHDOWNS 3x12
•TRICEP DIPS 3x8
•CABLE PUSH DOWNS (STRAIGHT BAR) 3x12
•LYING EZ BAR TRICEPS EXTENSIONS 3x8
•DUMBBELL LATERAL RAISE 3x12
•CABLE LATERAL RAISE 3x12
•CABLE REAR DELT FLYES (SINGLE ARM) 3x12
•REVERSE PEC DECK MACHINE 3x12
•TRICEP DIPS 3x8
•STANDING BARBELL SHOULDER PRESS 3x8-12
•15 DEGREE INCLINE DUMBELL PRESS 3x8-12
•PEC DEC MACHINE 3x8-12
•CABLE OVERHEAD EXTENSIONS 3x8-12
•INCLINE DUMBELL OVERHEAD EXTENSIONS 3x8-12
•ROPE TRICEP PUSHDOWNS 3x12-15
•TRICEP DIPS 3x12
•TRICEP DIPS 1x12
•TRICEP DIPS 1x12
•TRICEP DIPS 3x12
•TRICEP DIPS 3x12
•BARBELL BENCH PRESS 2x5 (2 SETS x 5 REPS AFTER WARM-UP PYRAMID)
•TRICEP DIPS 3x12-15
•CABLE PUSH DOWNS (STRAIGHT BAR) 3x12-15
•LYING EZ BAR TRICEPS EXTENSIONS 3x12-15
•TRICEP DIPS 1x12
BODYBUILDING BEGINNER TRAINING PROGRESSION (TRAIN FOR 8 WEEKS THEN REPE
TUESDAY
•PULL-UPS (SKIP IF UNABLE TO DO) 3x5-8
•STANDING EZ CURLS 3x8
•CHIN-UPS 3x5-8
•INCLINE DUMBBELL ROWS/CHEST SUPPORTED CABLE ROWS 3x12
•SEATED CABLE ROWS 3x12
•WIDE-GRIP LAT PULLDOWNS 3x8-12
•STANDING HAMMER CURLS (BARBELL) 3x8-12
•STANDING DUMBBELL CURLS 3x8-12
•ONE-HAND PREACHER CURLS 3x8-12
•DUMBBELL WRIST CURLS 3x8
•DEADLIFT WARM-UP PYRAMID
•DEADLIFT (TRADITIONAL) 1x5
•HANGING LEG RAISES 3x8-12
•WEIGHTED CABLE CRUNCHES 3x8-12
•DECLINE WEIGHTED SIT-UPS 3x12-15
•PALLOF PRESS (DYNAMIC) 3x8
•CHIN-UPS 3x5-8
•PULL-UPS (SKIP IF UNABLE TO DO) 3x8
•STANDING EZ CURLS 3x8-12
•CHIN-UPS 3x8
•WIDE-GRIP LAT PULLDOWNS 3x12
•STANDING HAMMER CURLS (BARBELL) 3x12
•STANDING DUMBBELL CURLS 3x12
•ONE-HAND PREACHER CURLS 3x12
•DUMBBELL WRIST CURLS 3x8-12
•CHIN-UPS 1x8
•CHIN-UPS 3x8
•CHIN-UPS 3x8
•CHIN-UPS 3x8-12
•CHIN-UPS 3x8-12
•DUMBBELL WRIST CURLS 3X12
•HANGING LEG RAISES 3x15
•WEIGHTED CABLE CRUNCHES 3x15
•DECLINE WEIGHTED SIT-UPS 3x15
•PALLOF PRESS (DYNAMIC) 3x8-12
•CHIN-UPS 1x8
REPEAT FROM WEEK 1 WITH A SLIGHTLY INCREASED WEIGHT (2.5KGS

(ADD REPS FOR BODYWEIGHT EXERCISE
PROGRAMMING 1
PUSH-PULL-LEGS (PPL) SPLIT
SUNDAY
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
CAN BE REARRANGED AS LONG AS YOU HAVE 1-2 REST DAYS BETWEEN CATEGORIES
FOR 8 WEEKS THEN REPEAT + INCREASE WEIGHT TO PROGRESSIVE OVERLOAD)
WEDNESDAY
Y INCREASED WEIGHT (2.5KGS OF PLATE/1-2 PLATES IF CABLE)
S FOR BODYWEIGHT EXERCISES)
PROGRAMMING 1
REST
PUSH (SHOULDERS/CHEST/TRICEPS)
PULL (BICEPS/BACK/FOREARM) + CORE
REST
PUSH (SHOULDERS/CHEST/TRICEPS)
PULL (BICEPS/BACK/FOREARM) + CORE
LEGS + CORE
REARRANGED AS LONG AS YOU HAVE 1-2 REST DAYS BETWEEN CATEGORIES
REPEAT + INCREASE WEIGHT TO PROGRESSIVE OVERLOAD)
THURSDAY
•TRICEP DIPS 3x8
•TRICEP DIPS 3x8
•TRICEP DIPS 3x12
**DO PUSH DAY HERE USING LAST WEEK'S WEIGHT (DON'T DELOAD HERE)
**DO PUSH DAY HERE USING LAST WEEK'S WEIGHT (DON'T DELOAD HERE)
•TRICEP DIPS 3x12
•TRICEP DIPS 3x12
•TRICEP DIPS 3x12-15
•CABLE PUSH DOWNS (STRAIGHT BAR) 3x12-15
•LYING EZ BAR TRICEPS EXTENSIONS 3x12-15
**DO PUSH DAY HERE USING LAST WEEK'S WEIGHT AND REPS/SETS
(DON'T DELOAD HERE)
2.5KGS OF PLATE/1-2 PLATES IF CABLE)

ERCISES)
FRIDAY
•CHIN-UPS 3x5-8
•CHIN-UPS 3x5-8
•CHIN-UPS 3x8
•DUMBBELL WRIST CURLS 3x8-12
**DO PULL DAY + CORE HERE USING LAST WEEK'S WEIGHT (DON'T DELOAD
HERE)
**DO PULL DAY + CORE HERE USING LAST WEEK'S WEIGHT (DON'T DELOAD
HERE)
•CHIN-UPS 3x8
•CHIN-UPS 3x8
•CHIN-UPS 3x8-12
•CHIN-UPS 3x8-12
•DUMBBELL WRIST CURLS 3X12
**DO PULL DAY HERE USING LAST WEEK'S WEIGHT AND REPS/SETS
(DON'T DELOAD HERE)
SATURDAY
•SQUATS WARM-UP PYRAMID
•BARBELL BACK SQUATS 1x5
•SINGLE-LEG PRESS 3x12
•LEG PRESS 3x8
•LEG EXTENSIONS 3x12
•WALKING LUNGES 3x8 (EACH SIDE)
•SEATED LEG CURLS 3x12
•STANDING CALF RAISES (WEIGHTED) 3x12
•TIBIALIS RAISE 3x15-20
•FARMER CARRIES 2x30-40s
•LEG PRESS 3x8
•LEG PRESS 3x8
(DELOAD HERE)
•LEG PRESS 1x8
(DON'T DELOAD CORE)

•LEG PRESS 1x8
(DON'T DELOAD CORE)

•LEG PRESS 3x8
•LEG PRESS 3x8
•LEG PRESS 3x8
•LEG PRESS 3x8
(DELOAD HERE)
•LEG PRESS 1x8
(DON'T DELOAD CORE)

WEEK SUNDAY

1

3

4

6

7

BODYBUILDING BEGINNER TRAINING
MONDAY
•BARBELL BACK SQUATS 1x5 (1 SET x 5 REPS AFTER WARM-UP PYRAMID)
•BARBELL BENCH PRESS 1x5
(DELOAD - HALF THE LAST WEEK'S WORKING WEIGHT)

(DELOAD - HALF THE LAST WEEK'S WORKING WEIGHT)

REPEAT FROM WEEK 1 WITH A

(
PROGRAMMING 2
FULL BODY WORKOUT SPLIT
SUNDAY
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
CAN BE REARRANGED AS LONG AS YOU ONLY DO 2-3 WO

(DO LESSER SETS AS YOU'RE PRONE TO OVER
UILDING BEGINNER TRAINING PROGRESSION (TRAIN FOR 12 WEEKS TO PROGRESS TO IN
TUESDAY WEDNESDAY
REPEAT FROM WEEK 1 WITH A SLIGHTLY INCREASED WEIGHT (2.5KGS OF PLATE/1-2 PLATES IF CAB
(ADD REPS FOR BODYWEIGHT EXERCISES)
PROGRAMMING 2
REST
PPL + CORE
REST
REST
PPL
REST
PPL + CORE
EARRANGED AS LONG AS YOU ONLY DO 2-3 WORKOUTS PER WEEK

DO LESSER SETS AS YOU'RE PRONE TO OVERTRAINING)
AIN FOR 12 WEEKS TO PROGRESS TO INTERMEDIATE)
THURSDAY
WEIGHT (2.5KGS OF PLATE/1-2 PLATES IF CABLE)

WEIGHT EXERCISES)
FRIDAY
SATURDAY
ARMWRESTLING TRAINING GUIDE
ARM (BICEPS/BRACHIALIS)
STANDING EZ CURLS
STANDING DUMBBELL HAMMER CURLS
CHIN-UPS
BACK
SEATED CABLE ROWS
NEUTRAL GRIP LAT PULLDOWNS (ROW HANDLE)
FOREARM
WRIST WRENCH WRIST CURLS (THICK/THIN)
WRIST WRENCH SIDE PRESSURE
DUMBBELL WRIST CURLS (OBVERSE/REVERSE)
RADIAL DEVIATION BACK PRESSURE
PRONATION BACK PRESSURE (THUMB)
MULTI-SPINNER (THICK/THIN)
ARM (BICEPS/BRACHIALIS)
STANDING EZ CURLS
STANDING DUMBBELL HAMMER CURLS
CHIN-UPS
BACK
SEATED CABLE ROWS
NEUTRAL GRIP LAT PULLDOWNS
FOREARM
WRIST WRENCH WRIST CURLS (THICK/THIN)
WRIST WRENCH SIDE PRESSURE (THICK/THIN)
DUMBBELL WRIST CURLS (OBVERSE/REVERSE)
RADIAL DEVIATION BACK PRESSURE
PRONATION BACK PRESSURE (THUMB)
MULTI-SPINNER (THICK/THIN)
RECOMMENDED EXERCISES FOR MAXIMUM MUS
BICEPS/BRACHIALIS)
BRACHIALIS
LONG HEAD
LONG HEAD (W/ FOREARMS/BACK)
SHORT HEAD (FOREARM STABILIZER)
BACK
LATS/TERES MAJOR
LATS/TERES MAJOR
LOWER BACK
FOREARM
FLEXORS/EXTENSORS (W/ FINGERS)
FLEXORS/BRACHIALIS/ROTATOR CUFFS
FLEXORS/EXTENSORS
RADIAL EXTENSOR/BRACHIALIS
PRONATOR TERES/BRACHIALIS
FLEXORS
CURRENT WORKING WEIGHTS O

BICEPS/BRACHIALIS)
20 KGS
12.5 KGS
15 KGS
BW
17.5 KGS
BACK
32 KGS (IDR) / 55 KGS (CSCR)
BW / +10 KGS
50 KGS
40 KGS
40 KGS
FOREARM
15 KGS
30 KGS
30 KGS
20 KGS (OB) / 7 KGS (REV)
30 KGS (CBL MCHN) / 18 KGS (FREE WT)
40 KGS (CBL MCHN) / 22.5 KGS (FREE WT)
20 KGS (HC) / 30 KGS (LC)
RCISES FOR MAXIMUM MUSCLE ACTIVATION (ARMWRESTLING)
CHEST
BARBELL BENCH PRESS
PEC DEC MACHINE
FLAT DUMBBELL PRESS
SHOULDERS
STANDING DUMBBELL SHOULDER PRESS
DUMBBELL LATERAL RAISE
CABLE LATERAL RAISE
ARM (TRICEPS
TRICEP DIPS
RENT WORKING WEIGHTS ON EACH EXERCISES

CHEST
BARBELL BENCH PRESS
PEC DEC MACHINE
FLAT DUMBBELL PRESS
SHOULDERS
STANDING DUMBBELL SHOULDER PRESS
DUMBBELL LATERAL RAISE
CABLE LATERAL RAISE
ARM (TRICEPS
TRICEP DIPS
CHEST
CLAVICULAR
CLAVICULAR
CLAVICULAR/STERNAL
STERNAL
STERNAL
STERNAL
SHOULDERS
FRONT DELT
REAR DELT/RHOMBOIDEUS MINOR
REAR DELT/TERES MINOR
SIDE DELT/SUPRASPINATUS
SIDE DELT/TERES MINOR/INFRASPINATUS
ARM (TRICEPS)
LONG HEAD
LONG HEAD
MEDIAL HEAD
MEDIAL HEAD AND LATERAL HEAD
LATERAL HEAD
CHEST
17.5 KGS
17.5 KGS
30 KGS
25 KGS
40 KGS
17.5 KGS
SHOULDERS
25 KGS
5 KGS
15 KGS
5 KGS
10 KGS
ARM (TRICEPS)
15 KGS
20 KGS
35 KGS
BW / +5 KGS
50 KGS
OTHER ARMWRESTLING SPECIFIC EXERCISES (CHOOSE WHAT FITS FOR YOU
REHABILITATION EXERCISES
REHABILITATION EXERCISES
SIDE PRESSURE
BACK PRESSURE
UP PRESSURE
UP PRESSURE
DOWN PRESSURE
RISING
CHOPPING
CUPPING
KICKBACK
PRONATION
PRONATION
SUPINATION
HIGH HOOK
POSTING TOPROLL
SWEEPING TOPROLL
LOW-HAND TOPROLL
OPEN TOPROLL
KING'S HOOK
KING'S MOVE
HOOK AND DRAG
HOOK AND DRIVE
SAW
SHOULDER PRESS
FLOP PRESS
FLOP ROLL
ADDITIONAL WORKOUTS
BACK PRESSURE (RESISTANCE BAND/C
SIDE PRESSURE (RESISTANCE BAND/C
PRONATION BACK PRESSURE/SIDE PRESSURE (RESIS
RISING BACK PRESSURE/SIDE PRESSURE (RESISTA
PRONATION BACK PRESSURE LIFT (MARTIAL
RISING BACK PRESSURE LIFT (MARTIAL A
BACK PRESSURE LIF
SINGLE-END DB / SLEDGE HAMMER (RADIA
VECTOR WORK / REVERSE VECTOR WORK (E
REVERSE CUR
INTERNAL ROTATION PAIR
EXERCISING THE WEAKNESSES (
ECCENTRIC HAN
ROLLING HANDLE WRIS
ULTRA GRIP HA
FAT GRIP DUMB
SHOU
•RESISTANCE BANDS
– EXTERNAL ROTATION EXERCIS
— INTERNAL ROTATION EXERCIS
•DYNAM
— SWING YOUR WHOLE ARM AROUND CLOCKWISE FOR 10
•SCAPULA
— STAND WITH YOUR HEAD, UPPER BACK AND BUTT PRESSED FIRMLY AGAINST A WALL. WITH YOUR S
THE WALL AT ABOUT A 90° ANGLE. FROM THERE, PRESS YOUR ARMS OVERHEAD UNTIL YOU FEEL A G
ELBOW PA
4-5 SETS - 30 SECONDS
•INCREASE THE WEIGHT WEEKLY UNTIL THE PAIN
-WRIST WRENCH USING A CABLE WITH CHAIN AND SIDE PRESSURE

ELBOW PA
4-5 SETS - 30 SECONDS
•INCREASE THE WEIGHT WEEKLY UNTIL THE PAIN
-WRIST WRENCH USING A CABLE WITH CHAIN AND SIDE PRESSURE
-OR, WRIST WRENCH USING BANDS THEN SIDE PRESSURE AGAINS
TEND
WRIST/ELBOW TENDON
3 SETS / 50-70 R
•RESISTANCE BANDS / CABLE / MAR

(PRONATION, SUPINATION, RADIAL DEVIATION, ULNAR DEVIATION, WRIST FLEX
ROTATION, & ONE-AR
GUIDE ARMWRESTLING
Side pressure refers to the force exerted sideways, perpendicular (90°) to the arm wrest
forearm towards your opponent's side of t
Side pressure aims to take the opponent off the center position and driving them to your s
p
Backpressure involves exerting force in the opposite direction of your opponent's pull. Do
towards your own body, effectively resisting your opponent's attempts to bring your hand
Elbow Flexion"; (2) By doing a cupping movement then pulling your whole hand, wrist, for
this movement is called "B
•Elbow Flexion = Uses the Brachialis and Brachioradialis muscle

•Lat Drag = Uses the back muscle group (especially the Lats) t
Uppressure, also known as rising, is the force directed upwards, away from the arm wrest
neutral position, thus making them hold onto you. Uppressure is often used in the set up m
position to position yourself mu
Generating uppressure is often applied by locking your "Radial deviation" statically in a po
upward. When applying uppressure, arm wrestlers often use radial deviation to create an
towards the ceiling dictates "who's holding onto who," which means the arm wrestler who c
person doing the rising effectively has now so many ways to do ever
Uppressure, also known as rising, is the force directed upwards, away from the arm wrest
neutral position, thus making them hold onto you. Uppressure is often used in the set up m
position to position yourself mu
Generating uppressure is often applied by locking your "Radial deviation" statically in a po
upward. When applying uppressure, arm wrestlers often use radial deviation to create an
towards the ceiling dictates "who's holding onto who," which means the arm wrestler who c
person doing the rising effectively has now so many ways to do ever
Downpressure, which is the opposite of uppressure, involves applying force in a downwar

flexion, which is the movement of the hand and wrist towards the ulnar side of the forea
wrestlers can exert downward pressure on their opponent's hand and wrist, making it harde
mo
Generating downpressure is often applied by locking your "Ulnar deviation" statically in a p
deviation to fill a gap on the radial side of their wrist, thus making it easier to do what is ca
towards the ceiling protects the pronation of the one doing it, which means the opponen
supination and cupping strength which when
Rising, also known as "Radial Deviation," refers to the upward movement of your hand and
strength. Rising is often used to determine "Who's holding into whom," so having a strong
making it easie
Chopping, or a chopping motion (Ulnar Deviation), is a technique used in arm wrestling tha
the opponent's grip and destabilize their hand position by attacking their wrist radial bone. B
you to gain the upp
Cupping refers to the action of forming a cup shape with your hand during arm wrestling. It
you to secure a better grip on your opponent's hand and gain more control over their wrist
(1) During the setup, put your index and middle finger above their index knuckle, which ma
put your wrist ulnar bone just infront their wrist radial gap (kind of make a pocket), and o
access your supination plus what
Kickback is the antagonist of cupping. It is used in arm wrestling to resist the opponent's p
away from your opponent's side of the ta
Kickback helps to stabilize your position, maintain control during the match, and also re
Pronation is the rotational movement of the forearm that brings the palm of your hand fac
pronation is often used to break the
It helps to weaken their wrist and hand position, m
Pronation is the rotational movement of the forearm that brings the palm of your hand fac
pronation is often used to break the
It helps to weaken their wrist and hand position, m
Supination is the opposite movement of pronation. It refers to the rotational movement of t

involves rotating y
In arm wrestling, supination is utilized to counter an opponent's pronation and maintain co
TRIAD OF ARMWRESTLING TECHNIQUES
This is an arm wrestling style that offers the HIGHEST ADVANTAGE on all arm wrestling t
rise, cup, and pronation. It allows for easy control of the opponent's hand by combining
position off the go, or it can happen easily by simply being 1.5x or 2x stronger than your op
once settled, and can be attained to a weaker opponent by employing a (1) Hook th
Offensive/Defensive-Center Low
By getting into a position, you have to keep the hand cupped and close to the chest. This te
OUTSIDE ARMWRESTLING
"Above the hand" — Offensive style outside arm wrestling. Quick

It utilizes uppressure (rising) strength to avoid "dumping" of the wrist radial deviation, high-
with backpressure and s
Quick defensive move involving pronation,

Applied by dumping the wrist to catch opponents then climbing with the fingers (if outside
then immediately swit
"Through the hand" — Defensive-offensive style toproll that often utiliz

It then employs rising with the wrist bone (a.k.a. wrist rise), pronation through the thumb,
"through the hand" of the opponent once you've caught their massive drive of side pressur
fundamentals (i.e. wrist rise/pronation/backpressure) eventually catching their fingers that h
you can either peel their hands like a ba
Defensive style toproll performed when elbow flexion fails a little bit and solely contro
Defensive style inside arm wrestling that is performed exactly like an Open Toproll but w
transitioning from an inside s
Defensive style of outside arm wrestling that is the most complicated move on all armw
tissues (tendons & ligaments) and bone strength. That is, the "King" of the sport, uses t
tendons and bones that had happened all these years of doing armwrestling, and thro
A "king" that utilizes this move is basically relying on a bone lock + tendon strength that h
body inward, which looks like a pronation through the frame (i.e. Whole body) and sacrificin
strength, to defend any upcoming attack-pressure that an opponent is doing. It's usually
bone (i.e. that lollipop), also had some pronation going on through this, while kicking b
opponen
INSIDE ARM WRESTLING

"Around the hand" - Offensive style inside armwrestling that utilizes strong cupping, little
situation or to get them out of the position -- and then
"Around the hand" - Offensive style inside armwrestling performed by cupping, supinating
pressure out of the center to gain advantage ov
Offensive style hook performed by repeatedly doing a Hook & Drive movement (basically
weaken the opponent's grip,
Offensive style inside armwrestling performed by quickly/explosive engaging the shoulder

pinning an opponent. This technique relies on tricep and shoulder strength as well as s
opponent to the pin with side pressure or backpressure so he transitions into a Press posit
of an opponent and pressing the hand to the peg; (3) or either explosively engaging the sh
an opponent s
Flop Press (a.k.a. Flop Wrist Press/Dead Wrist Press) is a desperate defensive style of in
happens when battling with strong hand Toprollers). The technique involves engaging the
tendon strength. It is basically like a Sh
A non-popular term similar to the Flop Press, wherein the flopped/dead wrist s
TECHNIQUE COUNTERS
HIGH HOOK > POSTING TOPROLL

HIGH HOOK > OPEN TOPROLL
HIGH HOOK > KING'S HOOK
HIGH HOOK > KING'S MOVE
HIGH HOOK > POSTING TOPROLL
HIGH HOOK > OPEN TOPROLL
HIGH HOOK > KING'S HOOK
HIGH HOOK > KING'S MOVE
HIGH HOOK > HOOK & DRIVE
HIGH HOOK > SAW
HIGH HOOK > SHOULDER PRESS
HIGH HOOK > FLOP PRESS (V.V.)
HIGH HOOK > FLOP ROLL (V.V.)
POSTING TOPROLL > LOW-HAND TOPROLL
POSTING TOPROLL > SWEEPING TOPROLL
POSTING TOPROLL > KING'S HOOK
POSTING TOPROLL > HOOK & DRAG
POSTING TOPROLL > SHOULDER PRESS
SWEEPING TOPROLL > HOOK & DRIVE
LOW-HAND TOP ROLL > HOOK & DRIVE
LOW-HAND TOP ROLL > SAW
OPEN TOPROLL > POSTING TOPROLL
OPEN TOPROLL > HOOK & DRIVE
OPEN TOPROLL > SAW
KING'S MOVE > HOOK & DRIVE
KING'S MOVE > SAW
KING'S MOVE > POSTING TOPROLL
HOOK & DRAG > HOOK & DRIVE
HOOK & DRIVE > POSTING TOPROLL
SAW > POSTING TOPROLL
FLOP PRESS > KING'S MOVE
TODD HUTCHINGS SIMPLIFIED TRA
WORKOUT GUIDELINES (SIMPLIFIED)
PRONATION/SUPINATION LIFTS
RISING/CHOPPING EXERCISES
VOLUME DAY SHOULDER PRESS
BACK PRESSURE
COMPOUND LIFTS
BIG MULTI-SPINNER
•MAX EFFORT = SHORT HOLD

•ENDURANCE = LONG HOLD
ISOMETRIC DAY
(2-3 SETS)
WRIST WRENCH
•MAX EFFORT = SHORT HOLD

•ENDURANCE = LONG HOLD
BIG MULTI-SPINNER
SMALL MULTI-SPINNER
SPEED DAY
BANDS
CHAIN (PLYOMETRIC)
BIG MULTI-SPINNER
MAX DAY
SMALL MULTI-SPINNER
(1RM - 21 SETS)
MAX DAY
(1RM - 21 SETS)
WRIST WRENCH
#NAME?
TODD HUTCHINGS SIMPLIFIED TRAINING GUIDE
ES (SIMPLIFIED) 3 METHODS TO GETTING STRONGER
MAX EFFORT
DYNAMIC EXERCISES
HYPERTROPHY REPETITION/VOLUME
KEYS
PAD-PAD CUPPING
CORNER-CORNER PRONATION
PEG-PEG RISE
HIGH PULLEY BACK PRESSURE
LOW PULLEY SIDE PRESSURE
PAD-PAD SUPINATION
CORNER-CORNER CHOP
PEG-PEG
HIGH PULLEY
LOW PULLEY
CORNER-CORNER
PAD-PAD
CORNER-CORNER
PAD-PAD
PAD-PAD
PEG-PEG
PAD-PAD
PEG-PEG
PAD-PAD
CORNER-CORNER
PEG-PEG
PAD-PAD
CORNER-CORNER
PEG-PEG
PAD-PAD
CORNER-CORNER
PEG-PEG
#NAME?
METHODS TO GETTING STRONGER
1RM/ISOMETRICS WEEK
SPEED/PLYOMETRICS
HYPERTROPHY
KEYS
1
WRIST WRENCH | FAT BAR
MULTI-SPINNER | PRONATION LIFTS
HIGH PULLEY | RADIAL DEVIATION
PULL-UPS | PAD-PAD
CORNER-CORNER | PEG-PEG
MULTI-SPINNER | SUPINATION LIFTS
LOW-PULLEY | ULNAR DEVIATION
4
4
8
8
WEEK
4
4
8
8
WEEK
4
4
8
8
WEEK
4
4
8
8
SUNDAY
REST/REHAB
REST/REHAB
REST/REHAB
REST/REHAB
REST/REHAB
REST/REHAB
REST/REHAB
REST/REHAB
REST/REHAB
REST/REHAB
SUNDAY
REST/REHAB
REST/REHAB
REST/REHAB
REST/REHAB
REST/REHAB
REST/REHAB
REST/REHAB
REST/REHAB
REST/REHAB
REST/REHAB
SUNDAY
SUNDAY
MONDAY
• LOCKED RISER 6x6

[WEAKNESS ISOMETRIC]
• ECCENTRIC HANDLE HOLD 4x15s
[SPEED]
• PRONATED SIDE PRESSURE (CORNER-CORNER) 4x8 / 9x4
[WEAKNESS VOLUME - USE FULL ROM]
• ECCENTRIC HANDLE WRIST FLEXION 4x12
• BELT PRONATION LIFT 4x12

[SPEED]

[SPEED]

[SPEED]
[SPEED]

[SPEED]

[SPEED]

[SPEED]

[SPEED]
[SPEED]
MONDAY

[SPEED]

[SPEED]

[SPEED]

[SPEED]
[SPEED]

[SPEED]

[SPEED]

[SPEED]

[SPEED]
[SPEED]
MONDAY
Locked Riser 6x6

Weakness Isometric
WEAKNESS #1 4x15s
Speed
* WEAKNESS PLYOMETRICS 3-9 sets of 3-8 reps (aim for 25-30 reps total)
Weakness Volume (use FULL ROM here)
* Weakness Volume Exercise #1 4-5x8-12
Locked Riser 6x6

Weakness Isometric
WEAKNESS #2 4x15s
Speed
Locked Riser 6x6

Weakness Isometric
WEAKNESS #1 4x10s
Speed
Locked Riser 6x6

Weakness Isometric
WEAKNESS #2 4x10s
Speed
Locked Riser 6x6
Weakness Isometric
WEAKNESS #2 4x10s
Speed
Locked Riser 6x6

Weakness Isometric
WEAKNESS #1 4x15s
Speed
Locked Riser 6x6

Weakness Isometric
WEAKNESS #2 4x15s
Speed
Locked Riser 6x6

Weakness Isometric
WEAKNESS #1 4x10s
Speed
Locked Riser 6x6

Weakness Isometric
WEAKNESS #2 4x10s
Speed
Locked Riser 6x6
Weakness Isometric
WEAKNESS #2 4x10s
Speed
MONDAY
Locked Riser 6x6

Weakness Isometric
WEAKNESS #1 4x15s
Speed
Locked Riser 6x6

Weakness Isometric
WEAKNESS #2 4x15s
Speed
Locked Riser 6x6

Weakness Isometric
WEAKNESS #1 4x10s
Speed
Locked Riser 6x6

Weakness Isometric
WEAKNESS #2 4x10s
Speed
Locked Riser 6x6
Weakness Isometric
WEAKNESS #2 4x10s
Speed
Locked Riser 6x6

Weakness Isometric
WEAKNESS #1 4x15s
Speed
Locked Riser 6x6

Weakness Isometric
WEAKNESS #2 4x15s
Speed
Locked Riser 6x6

Weakness Isometric
WEAKNESS #1 4x10s
Speed
Locked Riser 6x6

Weakness Isometric
WEAKNESS #2 4x10s
Speed
Locked Riser 6x6
Weakness Isometric
WEAKNESS #2 4x10s
Speed
CONJUGATE ARMWRESTLING TRAININ
VOLUME PROGRESSION V
TUESDAY WEDNESDAY
• LIGHT WORKOUTS • LEG DAY

• REHABILITATION EXERCISES (CALISTHENICS)







LOAD PROGRESSION VE
TUESDAY WEDNESDAY








CONJUGATE ARMWRESTLING TRAINING TEM
VOLUME PROGRESSION V
TUESDAY WEDNESDAY
LOAD PROGRESSION VE
TUESDAY WEDNESDAY
GATE ARMWRESTLING TRAINING (VOLUME — LOAD)
VOLUME PROGRESSION VERSION

THURSDAY
• SINGLE-END DB / SLEDGE -- RADIAL DEVIATION 3x15-20 (pair w/ ULNAR DEVIATION 3x15-20)

[MAX EFFORT]
• BACKPRESSURE LIFT (12x1)
[VOLUME]
• BELT PRONATION LIFT (FROM BEHIND) 4x12
• DUMBBELL WRIST CURLS 4x12
• REVERSE WRIST CURLS 3x15
[CALISTHENICS: CHEST/SHOULDER/TRICEPS]

[MAX EFFORT]
[VOLUME]

[MAX EFFORT]
[VOLUME]

[MAX EFFORT]
[VOLUME]
[MAX EFFORT]
[VOLUME]

[MAX EFFORT]
[VOLUME]

[MAX EFFORT]
[VOLUME]

[MAX EFFORT]
[VOLUME]

[MAX EFFORT]
[VOLUME]
[VOLUME]
LOAD PROGRESSION VERSION

THURSDAY

[MAX EFFORT]
[VOLUME]

[MAX EFFORT]
[VOLUME]

[MAX EFFORT]
[VOLUME]

[MAX EFFORT]
[VOLUME]
[MAX EFFORT]
[VOLUME]

[MAX EFFORT]
[VOLUME]

[MAX EFFORT]
[VOLUME]

[MAX EFFORT]
[VOLUME]

[MAX EFFORT]
[VOLUME]
[VOLUME]
ARMWRESTLING TRAINING TEMPLATE (VOLUME — LOAD)
VOLUME PROGRESSION VERSION

THURSDAY
* Single-end DB or sledge radial deviation 3x15-20 (pair with ulnar deviation 3x15-20)
Max Effort
* Max Effort #1
Volume
* Reverse Max Vector work 4x12
* Wrist Flexion Exercise #1 3-4 sets 10-15 reps
* Reverse Curls 3x15
Max Effort
* Max Effort #2
Volume
Max Effort
* Max Effort #3
Volume
Max Effort
* Max Effort #4
Volume
Max Effort
* Max Effort #4
Volume
Max Effort
* Max Effort #5
Volume
Max Effort
* Max Effort #6
Volume
Max Effort
* Max Effort #7
Volume
Max Effort
* Max Effort #8
Volume
Max Effort
* Max Effort #8
Volume
LOAD PROGRESSION VERSION

THURSDAY
Max Effort
* Max Effort #1
Volume
Max Effort
* Max Effort #2
Volume
Max Effort
* Max Effort #3
Volume
Max Effort
* Max Effort #4
Volume
Max Effort
* Max Effort #4
Volume
Max Effort
* Max Effort #5
Volume
Max Effort
* Max Effort #6
Volume
Max Effort
* Max Effort #7
Volume
Max Effort
* Max Effort #8
Volume
Max Effort
* Max Effort #8
Volume
FRIDAY
REST/REHAB
REST/REHAB
REST/REHAB
REST/REHAB
REST/REHAB
REST/REHAB
REST/REHAB
REST/REHAB
REST/REHAB
REST/REHAB
FRIDAY
REST/REHAB
REST/REHAB
REST/REHAB
REST/REHAB
REST/REHAB
REST/REHAB
REST/REHAB
REST/REHAB
REST/REHAB
REST/REHAB
FRIDAY
FRIDAY
SATURDAY
FUNDAMENTALS VOLUME (ADJUST LOAD IF NECESSARY -- USE FULL ROM)

• WRIST WRENCH 3x12
• MULTI-SPINNER (HIGH CUP 2x12 / LOW-CUP 2x12)
• PRONATION BACKPRESSURE 3x8
• WRIST WRENCH SIDE PRESSURE 3x15 (paired w/ EXTERNAL ROTATION 3x15)
[BACK/BICEPS/FOREARM DAY]
FUNDAMENTALS VOLUME (SAME WEIGHT AS LAST WEEK -- USE FULL ROM)


FUNDAMENTALS VOLUME (DELOAD -- HALF THE LAST WEEK'S WEIGHT)

FUNDAMENTALS VOLUME (ADJUST LOAD IF NECESSARY -- USE FULL ROM)




SATURDAY
FUNDAMENTALS VOLUME (LAST VERSION'S MAX WORKING WEIGHT -- USE REDUCED ROM)
FUNDAMENTALS VOLUME (SLIGHTLY INCREASE LAST WEEK'S LOAD -- USE REDUCED ROM)
FUNDAMENTALS VOLUME (DELOAD - LIGHT PUMP ONLY WITH EACH EXERCISE)

• WRIST WRENCH
• MULTI-SPINNER (HIGH CUP / LOW-CUP)
• PRONATION BACKPRESSURE
• WRIST WRENCH SIDE PRESSURE (paired w/ EXTERNAL ROTATION)
• WRIST WRENCH
FUNDAMENTALS VOLUME (LAST LAST WEEK'S 80% WORKING WEIGHT -- USE REDUCED ROM)

• WRIST WRENCH
[DO MAX EFFORT SINGLES WITH BLOODFLOW NEXT WEEK -- THEN REST FOR 5-7 DAYS BEFORE
COMPETITION ]
OR
[REPEAT FROM VOLUME PROGRESSION USING YOUR CURRENT WORKING WEIGHT]
[DO MAX EFFORT SINGLES WITH BLOODFLOW NEXT WEEK -- THEN REST FOR 5-7 DAYS BEFORE
COMPETITION ]
OR
[REPEAT FROM VOLUME PROGRESSION USING YOUR CURRENT WORKING WEIGHT]
SATURDAY
Fundamentals Volume (adjust load here if necessary, use full ROM)

* Hand Exercise 3x12
* Wrist Flexion Exercise #2 3x12
* Pronation Exercise 3x8
* Internal Rotation paired with External rotation 3x15
Fundamentals Volume (same weight as last week, use full ROM)


Fundamentals Volume (deload, one set at half last week's load)

* Hand Exercise
* Wrist Flexion Exercise #2
* Pronation Exercise
* Hand Exercise
* Internal Rotation paired with External rotation
Fundamentals Volume (adjust load here if necessary, use full ROM)




* Hand Exercise
* Hand Exercise
SATURDAY
Fundamentals Volume (use reduced ROM)

* Hand Exercise 4x8
Fundamentals Volume (increase load slightly from last week)

* Hand Exercise 5x5

* Hand Exercise 7x3
Fundamentals Volume (deload, warmup/light pump only with each exercise)

* Hand Exercise
* Hand Exercise
Fundamentals Volume (use reduced ROM)

* Hand Exercise 4x8

* Hand Exercise 5x5

* Hand Exercise 7x3

* Hand Exercise
* Hand Exercise
CALISTHENICS TRAINING GUIDE
STRETCHINGS AND WARM-UPS

WRIST STRETCHES
WRIST EXTENSIONS
RESISTANCE BAND SHOULDER DISLOCATES
STANDING HAMSTRING STRETCH
WARM-UPS
•10 PARTIAL PUSH-UPS
•10 PARTIAL PULL-UPS
•10 PARTIAL DIPS
•10 SQUATS
VERTICAL PUSHING (OVERHEAD) PROGRESSION
PIKE PUSH-UPS
DECLINE PIKE PUSH-UPS
DECLINE PUSH-UPS WITH ELEVATED HANDS
PULLING MOVEMENTS (PROGRESSION IS LISTED I

VERTICAL PULLING PROGRESSION
PULL-UPS NEGATIVE
BANDED/ASSISTED PULL-UPS
PULL-UPS / CHIN-UPS / NEUTRAL
EXPLOSIVE PULL-UPS / CHIN-UPS / NEUTRAL
CORE MOVEMENTS (PROGRESSION IS LISTED IF YOU CANNOT DO ATLEAST 1 REP FOR THAT PA
LEG RAISES PROGRESSION
KNEE RAISES
KNEE RAISES WITH ONE LEG EXTENDED
KNEE RAISES EXTEND BOTH LEGS AT THE TOP
STANDARD LEG RAISES
HOLLOW BODY HOLD PROGRESSION
HOLLOW BODY HOLD WITH HANDS ON THE SIDE
HOLLOW BODY HOLD WITH HANDS OVERHEAD
STANDARD HOLLOW BODY HOLD
SEATED PIKE LIFT PROGRESSION
PIKE LIFT WITH BACKWARD LEAN AND ONE LEG
PIKE LIFT WITH ONE LEG
PIKE LIFT WITH BOTH LEGS
LEG MOVEMENTS (PROGRESSION IS LISTED IF YOU CANNOT DO ATLEAST 1 REP FOR THAT PA
PISTOL SQUATS PROGRESSION
SINGLE LEG BOX STEP
PISTOL SQUAT WITH HAND ASSISTANCE
PISTOL SQUAT WITH OPPOSING LEG NOT LOCKED
ELEVATED PISTOL SQUAT
STANDARD PISTOL SQUAT
HOLLOW BODY HOLD PROGRESSION
NORDIC CURL WITH POSTERIOR PELVIC TILT
NORDIC CURL NEGATIVE WITH POSTERIOR PELVIC TILT AND PUSH-UP
NORDIC CURL NEGATIVE WITH PUSH-UP
STANDARD NORDIC CURL
SLIDING HAMSTRING CURLS
SLIDING CURL WITH POSTERIOR PELVIC TILT
STANDARD SLIDING CURL
SLIDING CURL WITH ONE LEG
CALF RAISES PROGRESSION
CALF RAISES WITH BOTH LEGS
ELEVATED CALF RAISES WITH BOTH LEGS
SINGLE-LEG CALF RAISES
ELEVATED SINGLE LEG CALF RAISES
PUSHING MOVEMENTS (PROGRESSION IS LISTED IF YOU CAN
ADJUST DIFFICULTY
WITH HAND PLACEMENT
WITH HAND PLACEMENT AND DECLINE HEIGHT
WITH HAND PLACEMENT AND DECLINE HEIGHT
VEMENTS (PROGRESSION IS LISTED IF YOU CANNOT DO ATLEAST 1 REP FOR THAT PARTICULAR EXERC
ADJUST DIFFICULTY
WITH SPEED
WITH BANDS/MACHINE WEIGHT
--
--
NOT DO ATLEAST 1 REP FOR THAT PARTICULAR EXERCISE)

ADJUST DIFFICULTY
--
--
--
--
--
--
WITH ARMS GOING UP AND DOWN
WITH HAND POSITION

WITH HAND POSITION
WITH HAND POSITION
NOT DO ATLEAST 1 REP FOR THAT PARTICULAR EXERCISE)

ADJUST DIFFICULTY
--
--
--
--
--
WITH TILT ANGLE

WITH TILT ANGLE AND PUSH-UP POWER
WITH PUSH-UP POWER
--
WITH TILT ANGLE

--
--
--
--
--
--
G MOVEMENTS (PROGRESSION IS LISTED IF YOU CANNOT DO ATLEAST 1 REP FOR THAT PARTICULAR E
VERTICAL PUSHING (DOWNWARDS) PROGRESSION
DIPS NEGATIVE (NEUTRAL BAR/STRAIGHT BAR)
DIPS WITH BANDS (NEUTRAL BAR/STRAIGHT BAR)
DIPS (NEUTRAL/STRAIGHT BAR)
OT DO ATLEAST 1 REP FOR THAT PARTICULAR EXERCISE)

HORIZONTAL PULLING PROGRESSION
INVERTED ROWS WITH BENT LEGS
INVERTED ROWS WITH STRAIGHT LEGS
INVERTED ROWS WITH ELEVATED LEGS
ACCESSORY WORK
KNEE/LEG RAISE HOLDS

PIKE LIFT HOLDS
HAMSTRING STRETCHES
ATLEAST 1 REP FOR THAT PARTICULAR EXERCISE)
ADJUST DIFFICULTY
WITH SPEED
WITH BANDS
WITH WEIGHTS
ADJUST DIFFICULTY
WITH BAR/RING HEIGHT
WITH BAR/RING HEIGHT
WITH ELEVATION HEIGHT
TICULAR EXERCISE)
HORIZONTAL PUSHING PROGRESSION
INCLINE KNEE PUSH-UPS
KNEE PUSH-UPS
INCLINE PUSH-UPS
STANDARD PUSH-UPS
EXPLOSIVE PUSH-UPS
ARCHER/DIAMOND PUSH-UPS
PSEUDO PLANCHE PUSH-UPS
DECLINE PUSH-UPS
ACCESSORY WORK
ISOMETRIC HOLDS ON HARDEST ROM

VERTICAL SCAPULA RETRACTION AND DEPRESSION HOLD/PULLS
HORIZONTAL SCAPULA RETRACTION AND DEPRESSION HOLD/PULLS
ACCESSORY WORK
ADJUST DIFFICULTY
BY LOWERING INCLINE HEIGHT SCAPULA PROTRACTION HOLD/PUSH-UPS
-- PIKE SCAPULA ELEVATION HOLD/PUSH-UPS
BY LOWERING INCLINE HEIGHT ARCHER PUSH-UPS
--
--
--
BY REDUCING LEAN
--
WEEK SUNDAY
2
2
7
7
10
11
11
12
MONDAY
•WARM-UP AND DYNAMIC STRETCHES

•PIKE PUSH-UPS 2x5 [2 SETS x 5 REPS]
•DIPS 2x5-8 [2 SETS x 5-8 REPS]
•KNEE PUSH-UPS 10 REPS
•INCLINE PUSH-UPS 10 REPS
•SCAPULA PROTRACTION HOLD/PUSH-UPS 2x10 [2 SETS x 10 REPS]
•PIKE SCAPULA ELEVATION HOLD/PUSH-UPS 2x10 [2 SETS x 10 REPS]
•ARCHER PUSH-UPS 2x6 [2 SETS x 6 REPS EACH SIDE]


•PIKE PUSH-UPS 2x5-8 [2 SETS x 5-8 REPS]


•DIPS 3x12 [3 SETS x 12 REPS]
•STANDARD PUSH-UPS 3x12 REPS
•EXPLOSIVE PUSH-UPS 3x8 REPS



•ARCHER PUSH-UPS 3x8 [3 SETS x 8 REPS EACH SIDE]9



•DECLINE PUSH-UPS 3x20 REPS

CALISTHENI
TUESDAY

•PULL-UPS 3x3-5
•INVERTED ROWS 3x10
•INVERTED ROWS CONCENTRIC HOLD 3x15s
•VERTICAL SCAPULA RETRACTION AND DEPRESSION PULLS 2x15
•HORIZONTAL SCAPULA RETRACTION AND DEPRESSION PULLS 2x15
•SEATED PIKE LIFT 3x5-8
•LEG RAISE 3x5-8
•MAX HOLLOW BODY HOLD 2x30s [2 SETS x 30 SECONDS HOLD]
•KNEE/LEG RAISE HOLD 2x15s

•PULL-UPS 3x3-5
•LEG RAISE 3x5-8
•LEG RAISE 3x5-8

•PULL-UPS 3x3-5
•LEG RAISE 3x15

•PULL-UPS 3x3-5
•LEG RAISE 3x15

•PULL-UPS 3x5-8
•SEATED PIKE LIFT 3x12
•LEG RAISE 4x15

•PULL-UPS 3x5-8
•LEG RAISE 4x15

•PULL-UPS 3x8-12
•LEG RAISE 3x20
•PULL-UPS 3x8-12
•LEG RAISE 3x20

•PULL-UPS 3x8-12
•LEG RAISE 3x20

•PULL-UPS 3x10
•LEG RAISE 3x30

•PULL-UPS 3x10
•LEG RAISE 3x30

•PULL-UPS 3x12
•EXPLOSIVE PULL-UPS 3x5-8
•PULL-UP CONCENTRIC HOLD 3x20s
•LEG RAISE 3x40
•LEG RAISE 3x40

•PULL-UPS 3x12
•LEG RAISE 3x40
PROGRAMMING 1
SUNDAY
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
CAN BE REARRANGED AS LONG AS YOU HAVE 1-2 REST DAYS BETW
THENICS BEGINNER TRAINING PROGRESSION (TRAIN FOR 12 WEEKS TO PROGRESS TO IN

WEDNESDAY
PROGRAMMING 1
REST
PUSH
PULL + CORE
REST
PUSH
PULL
LEGS + CORE
ARRANGED AS LONG AS YOU HAVE 1-2 REST DAYS BETWEEN CATEGORIES
SSION (TRAIN FOR 12 WEEKS TO PROGRESS TO INTERMEDIATE)

THURSDAY












FRIDAY

•PULL-UPS 3x3-5

•PULL-UPS 3x3-5

•PULL-UPS 3x3-5

•PULL-UPS 3x3-5

•PULL-UPS 3x5-8

•PULL-UPS 3x5-8

•PULL-UPS 3x8-12
•PULL-UPS 3x8-12

•PULL-UPS 3x8-12

•PULL-UPS 3x10

•PULL-UPS 3x10

•PULL-UPS 3x12

•PULL-UPS 3x12
SATURDAY
•WARM UP AND DYNAMIC STRETCHES

•PISTOL SQUAT HAND ASSISTED 3x5-8
•NORDIC CURL/SLIDING CURL 3x5-8
•MAX CALF RAISE [2 SETS FROM 1 REPS TO FAILURE]
•WALL SIT 2x30s
•LEG RAISE 3x5-8

•MAX CALF RAISE [2 SETS FROM 1 REPS TO FAILURE]
•WALL SIT 2x30s
•LEG RAISE 3x5-8
•WALL SIT 2x30s
•LEG RAISE 3x5-8

•MAX CALF RAISE +30KGS [2 SETS FROM 1 REPS TO FAILURE]
•WALL SIT 2x45s
•LEG RAISE 3x15

•WALL SIT 2x45s
•LEG RAISE 3x15

•PISTOL SQUAT HAND ASSISTED 3x12
•NORDIC CURL/SLIDING CURL 3x12
•WALL SIT 3x45s
•LEG RAISE 4x15

•PISTOL SQUAT HAND ASSISTED 3x12
•WALL SIT 3x45s
•LEG RAISE 4x15

•ELEVATED PISTOL SQUAT 3x5-8
•WALL SIT 4x45s
•LEG RAISE 3x20
•WALL SIT 4x45s
•LEG RAISE 3x20

•WALL SIT 4x45s
•LEG RAISE 3x20

•WALL SIT 4x45s
•LEG RAISE 3x30

•WALL SIT 4x45s
•LEG RAISE 3x30

•PISTOL SQUATS 3x5-8
•WALL SIT 3x60s
•LEG RAISE 3x40
•WALL SIT 3x60s
•LEG RAISE 3x40

•WALL SIT 3x60s
•LEG RAISE 3x40
WEEK SUNDAY
1
2
3
3
4
5
6
7
8
8
10
10
11
12
CALISTHENICS B
MONDAY

•PULL-UPS 3x3-5
•INVERTED ROWS CONCENTRIC HOLD 3x15s [3 SETS x 15 SECONDS]

•MAX CALF RAISE [2 SETS FROM 1 REP TO FAILURE]
•WALL SIT 2x30s

•LEG RAISE 3x5-8
•MAX HOLLOW BODY HOLD 2x30s
•WALL SIT 2x30s

•LEG RAISE 3x5-8

•PULL-UPS 3x3-5

•WALL SIT 2x30s

•LEG RAISE 3x5-8

•PULL-UPS 3x3-5

•PULL-UPS 3x3-5

•MAX CALF RAISE +20KGS [2 SETS FROM 1 REP TO FAILURE]
•WALL SIT 2x40s

•LEG RAISE 3x8-12

•PULL-UPS 3x3-5

•WALL SIT 2x40s

•LEG RAISE 3x8-12


•PULL-UPS 3x5-8
•INVERTED ROWS CONCENTRIC HOLD 3x30s [3 SETS x 30s SECONDS]

•WALL SIT 3x30

•LEG RAISE 3x15

•PULL-UPS 3x5-8

•WALL SIT 3x30

•LEG RAISE 3x15
•WALL SIT 3x30

•LEG RAISE 3x15

•STANDARD PUSH-UPS 20 REPS
•PULL-UPS 3x8

•WALL SIT 3x30

•LEG RAISE 3x25

•PULL-UPS 3x8

•PULL-UPS 3x8

•WALL SIT 3x30

•LEG RAISE 3x25

•EXPLOSIVE PUSH-UPS 3x12-15 REPS
•ARCHER PUSH-UPS 3x12-15 [3 SETS x 12-15 REPS EACH SIDE]
•PULL-UPS 3x8-12

•WALL SIT 3x45

•LEG RAISE 3x30

•PULL-UPS 3x8-12
•PULL-UPS 3x8-12

•WALL SIT 3x45

•LEG RAISE 3x30

•PULL-UPS 3x12
•EXPLOSIVE PULL-UPS 3x8
•PULL-UP CONCENTRIC HOLD 3x20s [3 SETS x 20s SECONDS]

•WALL SIT 4x45

•LEG RAISE 3x35


•PULL-UPS 3x12

•WALL SIT 4x45

•LEG RAISE 3x35
PROGRAMMING 2
FULL BODY WORKOUT SP
SUNDAY
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
CAN BE REARRANGED AS LONG AS YOU ONLY DO

(DO LESSER SETS AS YOU'RE PRONE TO
THENICS BEGINNER TRAINING PROGRESSION (TRAIN FOR 12 WEEKS TO PROGRESS TO I

TUESDAY WEDNESDAY
PROGRAMMING 2
REST
PPL + CORE
REST
PPL
REST
REST
PPL + CORE
BE REARRANGED AS LONG AS YOU ONLY DO 2-3 WORKOUTS PER WEEK

(DO LESSER SETS AS YOU'RE PRONE TO OVERTRAINING)
AIN FOR 12 WEEKS TO PROGRESS TO INTERMEDIATE)

THURSDAY

•PULL-UPS 3x3-5

•WALL SIT 2x30s

•WALL SIT 2x30s

•PULL-UPS 3x3-5

•WALL SIT 2x30s

•PULL-UPS 3x3-5
•PULL-UPS 3x3-5

•WALL SIT 2x40s

•PULL-UPS 3x3-5

•WALL SIT 2x40s


•PULL-UPS 3x5-8

•WALL SIT 3x30

•PULL-UPS 3x5-8

•WALL SIT 3x30

•WALL SIT 3x30

•PULL-UPS 3x8

•WALL SIT 3x30

•PULL-UPS 3x8
•PULL-UPS 3x8

•WALL SIT 3x30

•PULL-UPS 3x8-12

•WALL SIT 3x45

•PULL-UPS 3x8-12
•PULL-UPS 3x8-12

•WALL SIT 3x45

•PULL-UPS 3x12

•WALL SIT 4x45


•PULL-UPS 3x12

•WALL SIT 4x45
FRIDAY
SATURDAY

•PULL-UPS 3x3-5

•WALL SIT 2x30s

•LEG RAISE 3x5-8
•WALL SIT 2x30s

•LEG RAISE 3x5-8

•PULL-UPS 3x3-5

•WALL SIT 2x30s

•LEG RAISE 3x5-8

•PULL-UPS 3x3-5

•PULL-UPS 3x3-5

•WALL SIT 2x40s

•LEG RAISE 3x8-12

•PULL-UPS 3x3-5

•WALL SIT 2x40s

•LEG RAISE 3x8-12


•PULL-UPS 3x5-8

•WALL SIT 3x30

•LEG RAISE 3x15

•PULL-UPS 3x5-8

•WALL SIT 3x30

•LEG RAISE 3x15
•WALL SIT 3x30

•LEG RAISE 3x15

•PULL-UPS 3x8

•WALL SIT 3x30

•LEG RAISE 3x25

•PULL-UPS 3x8

•PULL-UPS 3x8

•WALL SIT 3x30

•LEG RAISE 3x25

•PULL-UPS 3x8-12

•WALL SIT 3x45

•LEG RAISE 3x30

•PULL-UPS 3x8-12
•PULL-UPS 3x8-12

•WALL SIT 3x45

•LEG RAISE 3x30

•PULL-UPS 3x12

•WALL SIT 4x45

•LEG RAISE 3x35


•PULL-UPS 3x12

•WALL SIT 4x45

•LEG RAISE 3x35
THE PORTION OF THE PROGR
**DOING SO WITHOUT ESTAB
PROGRAMMING 3 (INTERMED
SKILL SPLIT (PERIODIZA
WEEK SKILL FOCUS
HANDSTAND
(SUN/THU)
L-SIT / V-SIT
(TUE/FRI)
1
PISTOL SQUAT
(MON/SAT)
HANDSTAND
(SUN/THU)
L-SIT / V-SIT
2 (TUE/FRI)
PISTOL SQUAT
(MON/SAT)
DELOAD
(SUN/MON)
DELOAD
(SUN/MON)
HANDSTAND
(TUE/THU)
3
L-SIT / V-SIT
(WED/SAT)
PISTOL SQUAT
(FRI/MON)
HANDSTAND
(TUE/THU)
L-SIT / V-SIT
(WED/SAT)
PISTOL SQUAT
(FRI/MON)
DELOAD
(TUE-WED)
5
HANDSTAND
(THU/SAT)
L-SIT / V-SIT
(FRI/SUN)
L-SIT / V-SIT
(FRI/SUN)
PISTOL SQUAT
(TUE/THU)
HANDSTAND
(WED/SAT)
L-SIT / V-SIT
(FRI/SUN)
PISTOL SQUAT
(TUE/THU)
7
DELOAD
(FRI/SAT)
SKILL SPLIT (PERIODIZATIO

WEEK SKILL FOCUS
MUSCLE-UPS
(SUN/THU)
BACK LEVER
1 (TUE/FRI)
HANDSTAND PRESS
(MON/SAT)
1
HANDSTAND PRESS
(MON/SAT)
MUSCLE-UPS
(SUN/THU)
BACK LEVER
2 (TUE/FRI)
HANDSTAND PRESS
(MON/SAT)
DELOAD
(SUN/MON)
MUSCLE-UPS
(TUE/THU)
3
BACK LEVER
(WED/SAT)
HANDSTAND PRESS
(FRI/MON)
HANDSTAND PRESS
(FRI/MON)
MUSCLE-UPS
(TUE/THU)
BACK LEVER
(WED/SAT)
HANDSTAND PRESS
(FRI/MON)
DELOAD
(TUE-WED)
5
MUSCLE-UPS
(THU/SAT)
BACK LEVER
(FRI/SUN)
HANDSTAND PRESS
(TUE/THU)
MUSCLE-UPS
(WED/SAT)
BACK LEVER
(FRI/SUN)
BACK LEVER
(FRI/SUN)
HANDSTAND PRESS
(TUE/THU)
7
DELOAD
(FRI/SAT)
SKILL SPLIT (PERIODIZATIO

SKILL FOCUS
HANDSTAND PUSH-UPS
PLANCHE
ONE-ARM PULL-UP
FRONT LEVER
PORTION OF THE PROGRAM BELOW IS MEANT FOR THE ADVANCED (OR INTERMEDIATE)
ING SO WITHOUT ESTABLISHING PROPER TRAINING IS CRUCIAL AND CAN LEAD TO SERI
PROGRAMMING 3 (INTERMEDIATE / ADVANCED)

SKILL SPLIT (PERIODIZATION) - “EASY”
EXERCISE TO PROGRESS
WALL PLANK HOLDS 3x30s
WALL WALKS 3x30s
WALL-ASSISTED HANDSTAND (PRACTICE UNTIL YOU MASTER THEN TRY THE ACTUAL SKI
FREESTANDING HANDSTAND
FLOOR SUPPORTED L-SIT 3x15s
PARALLEL BAR SUPPORT HOLD 3x15s
TUCKED L-SIT 3x15s
FULL L-SIT
V-SIT
SINGLE LEG BOX STEP 3x20
PISTOL SQUAT WITH HAND ASSISTANCE 3x12
PISTOL SQUAT WITH OPPOSING LEG NOT LOCKED 3x5-8
ELEVATED PISTOL SQUAT 3x5-8
WALL WALKS 3x30s
TUCKED L-SIT 3x15s
FULL L-SIT
V-SIT
PISTOL SQUAT WITH OPPOSING LEG NOT LOCKED 3x5-8
ELEVATED PISTOL SQUAT 3x5-8
LIGHT STRETCHING
MOBILITY WORK
LIGHT STRETCHING
MOBILITY WORK

WALL WALKS 3x45s
TUCKED L-SIT 3x25s
FULL L-SIT 3x30s (THEN PRACTICE TO ELEVATE THE FEET FROM TIME TO TIME)
V-SIT
PISTOL SQUAT WITH OPPOSING LEG NOT LOCKED 3x12
ELEVATED PISTOL SQUAT 3x12
WALL WALKS 3x45s
TUCKED L-SIT 3x25s
V-SIT
LIGHT STRETCHING
MOBILITY WORK

WALL WALKS 3x45s
FREESTANDING HANDSTAND (BALANCE ATTEMPT)
TUCKED L-SIT 3x25s
V-SIT (BALANCE/ENDURANCE ATTEMPT)
STANDARD PISTOL SQUAT (REP/S ATTEMPT)
WALL WALKS 3x45s
FREESTANDING HANDSTAND (BALANCE ATTEMPT)
TUCKED L-SIT 3x25s
V-SIT (BALANCE/ENDURANCE ATTEMPT)
STANDARD PISTOL SQUAT (REP/S ATTEMPT)
LIGHT STRETCHING
MOBILITY WORK
REPEAT ALL UNTIL YOU MASTER THESE SKILLS
(OR PROGRESS FORWARD TO ANOTHER SKILLS IF YOU MASTERED ALREADY)
SKILL SPLIT (PERIODIZATION) - “MODERATE”

CHEST TO BAR PULL-UPS (EXPLOSIVE) 3x12
JUMPING MUSCLE-UPS 3x15
STRAIGHT BAR DIPS 3x30
FULL MUSCLE-UPS
TUCK BACK LEVER (PRACTICE UNTIL YOU MASTER THEN TRY THE NEXT ONE)
PARTIAL ONE-LEGGED TUCK BACK LEVER (PRACTICE UNTIL YOU MASTER THEN TRY THE NEX
ONE-LEGGED BACK LEVER (PRACTICE UNTIL YOU MASTER THEN TRY THE NEXT ONE)
WIDE LEGGED BACK LEVER (PRACTICE UNTIL YOU MASTER THEN TRY THE ACTUAL SKIL
FULL BACK LEVER
PIKE PUSH-UPS 3x20
ELEVATED PIKE PUSH-UPS 3x15
WALL-ASSISTED HANDSTAND PRESS (PRACTICE UNTIL YOU MASTER THEN TRY THE NEXT O
FROG STAND PRESS (PRACTICE UNTIL YOU MASTER THEN TRY THE ACTUAL SKILL)
FREESTANDING HANDSTAND PRESS
FULL MUSCLE-UPS
FULL BACK LEVER
PIKE PUSH-UPS 3x20
LIGHT STRETCHING
MOBILITY WORK

FULL MUSCLE-UPS
FULL BACK LEVER
PIKE PUSH-UPS 3x25
FULL MUSCLE-UPS
FULL BACK LEVER
PIKE PUSH-UPS 3x25
LIGHT STRETCHING
MOBILITY WORK

FULL MUSCLE-UPS
FULL BACK LEVER
PIKE PUSH-UPS 4x20
FULL MUSCLE-UPS
FULL BACK LEVER
PIKE PUSH-UPS 4x20
LIGHT STRETCHING
MOBILITY WORK
REPEAT ALL UNTIL YOU MASTER THESE SKILLS
(OR PROGRESS FORWARD TO ANOTHER SKILLS IF YOU MASTERED ALREADY)
SKILL SPLIT (PERIODIZATION) - “ADVANCED”

PIKE PUSH-UP
WALL-ASSISTED HANDSTAND PUSH-UP
NEGATIVE HANDSTAND PUSH-UP
HALF HANDSTAND PUSH-UP
FULL HANDSTAND PUSH-UP
PSEUDO PLANCHE PUSH-UPS
TUCK PLANCHE LEAN
TUCK PLANCHE
PARTIAL ONE-LEGGED TUCK PLANCHE
WIDE LEGGED PLANCHE
FULL PLANCHE
ASSISTED ONE ARM PULL-UP (MACHINE/RESISTANCE BAND)
NEGATIVE ONE ARM PULL-UP
PARTIAL ONE ARM PULL-UP
FULL ONE ARM PULL-UP
WEIGHTED ONE ARM PULL-UP
TUCK FRONT LEVER
PARTIAL ONE-LEGGED TUCK FRONT LEVER
WIDE LEGGED FRONT LEVER
ONE-LEGGED FRONT LEVER
FULL FRONT LEVER
GOAL AS A B
LEVEL ONLY AIM TO BE ABLE TO PERFORM ALL BASI
—BEFORE SKILL TRAINING, YOU
20 CLEAN PU
OUS INJURY 12 CLEAN PU
15 CLEAN
NOTES
•FOCUS ONLY ON 2-3 SKILLS AT A TIME (HIGHER THAN THAT MA

•SOME BASIC SKILLS ARE ACTUALLY A CARRYOVER ONCE YO
-----------------------------
=THE 3 RECOMMENDED SKILLS TO LEARN FIRST ARE HANDSTA
•HANDSTAND IS EASY TO LEA

—IT PREPARES YOUR BODY FOR BALANCE, BODY AWARENESS, AND WRIST
—IT'S ALSO A REQUIREMENT FOR YOU TO DO H
•L-SIT IS EASY TO LEARN

—IT BUILDS YOU A STRONG BASE OF HAVING A SHOUL
—YOU WILL NEED IT FOR ADVANCED V-SIT, HANDSTAND PRE
•PISTOL SQUAT IS ALSO AN EASY TO LEARN SKILL

—IT INCREASES YOUR STRENGTH AN
—AND IS ALSO USEFUL TO LEARN DRA
NOTES
NOW FOR THE INTERMEDIATE L
=THE 3 RECOMMENDED SKILLS TO LEARN AT THIS POINT ARE BACK LE
•BACK LEVER IS FAIRLY "EASY" TO

—YOU JUST NEED STRAIGHT ARM S
•MUSCLE-UP IS ALSO FAIRLY "EASY"

—YOU NEED IT AS A MOTIVATION FOR O
—BUILD BASIC STRENGTH FIRST LIKE DIPS STRENG
•HANDSTAND PRESS
—YOU NEED BENT ARM PRESS TO
HANDSTAND PUSH-UP
—STRAIGHT ARM PRESSES FOR P
•MUSCLE-UP IS ALSO FAIRLY "EASY"
—YOU NEED IT AS A MOTIVATION FOR O
—BUILD BASIC STRENGTH FIRST LIKE DIPS STRENG
•HANDSTAND PRESS
—YOU NEED BENT ARM PRESS TO
HANDSTAND PUSH-UP
—STRAIGHT ARM PRESSES FOR P
NOTES
ADVANCED
[AT THIS POINT, YOU CAN NOW SET YOUR OWN PERIODIZATION TO LEARN THE REMA
=THE BIG 4=
THESE SKILLS ARE RECOMMENDED TO LE
•HANDSTAND PUSH-UP
•PLANCHE
•ONE ARM PULL-UP
•FRONT LEVER
THE RECOMMENDATION WHEN YOU'RE IN ADVANCED IS TO JUST T

HANDSTAND PUSH-UP & ONE ARM
HANDSTAND PUSH-UP AND PLA
HANDSTAND PUSH-UP & FRONT
FRONT LEVER & PLANCHE
FRONT LEVER & ONE-ARM PUL
PLANCHE & ONE-ARM PULL-
GOAL AS A BEGINNER:
ABLE TO PERFORM ALL BASIC EXERCISES WITH PERFECT FORM
BEFORE SKILL TRAINING, YOU MUST FIRST DO ATLEAST:
20 CLEAN PUSH-UPS
12 CLEAN PULL-UPS
15 CLEAN DIPS
NOTES
ME (HIGHER THAN THAT MAKES YOUR PROGRESS GO SLOWER)

LY A CARRYOVER ONCE YOU PROGRESS HIGHER AND HIGHER
-----------------------------
EARN FIRST ARE HANDSTAND, L-SIT /V -SIT, AND PISTOL SQUAT=
ANDSTAND IS EASY TO LEARN

Y AWARENESS, AND WRIST CONDITIONING (WHICH IS NEEDED FOR PLANCHE)
REMENT FOR YOU TO DO HANDSTAND PUSH-UP
•L-SIT IS EASY TO LEARN

G BASE OF HAVING A SHOULDER AND CORE STRENGTH.
ED V-SIT, HANDSTAND PRESS, PLANCHE , AND FRONT LEVER
AN EASY TO LEARN SKILL ON A LOWER BODY PART

ASES YOUR STRENGTH AND MOBILITY
SO USEFUL TO LEARN DRAGON SQUATS
NOTES
W FOR THE INTERMEDIATE LEVEL
T THIS POINT ARE BACK LEVER, MUSCLE-UP, AND HANDSTAND PRESS=
LEVER IS FAIRLY "EASY" TO LEARN

UST NEED STRAIGHT ARM STRENGTH
-UP IS ALSO FAIRLY "EASY" TO LEARN

IT AS A MOTIVATION FOR OTHER SKILLS
TH FIRST LIKE DIPS STRENGTH AND PULL-UP POWER
•HANDSTAND PRESS
EED BENT ARM PRESS TO DEVELOP
HANDSTAND PUSH-UP
IGHT ARM PRESSES FOR PLANCHE
-UP IS ALSO FAIRLY "EASY" TO LEARN
IT AS A MOTIVATION FOR OTHER SKILLS
TH FIRST LIKE DIPS STRENGTH AND PULL-UP POWER
•HANDSTAND PRESS
EED BENT ARM PRESS TO DEVELOP
HANDSTAND PUSH-UP
IGHT ARM PRESSES FOR PLANCHE
NOTES
ADVANCED
TION TO LEARN THE REMAINING SKILL PROVIDED THE EXERCISES TO IMPROVE THEM]
=THE BIG 4=
ARE RECOMMENDED TO LEARN THE LAST:
•HANDSTAND PUSH-UP
•PLANCHE
•ONE ARM PULL-UP
•FRONT LEVER
N ADVANCED IS TO JUST TRAIN 2 SKILLS AT A TIME LIKE COMBINED:

TAND PUSH-UP & ONE ARM PULL-UP
DSTAND PUSH-UP AND PLANCHE
DSTAND PUSH-UP & FRONT LEVER
FRONT LEVER & PLANCHE
ONT LEVER & ONE-ARM PULL-UP
LANCHE & ONE-ARM PULL-UP
R PLANCHE)
RESS=
S TO IMPROVE THEM]
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BODY BUILDING WORKOUT SHEET

CORE (ABS PAR

TIPS TO TARGET QUAD MUSCLES AND NOT GLUTE MUSCLES:

(DO OPPOSITE TO TARGET GLUTES)

WARM-UP PYRAMID (FOR SQUATS/DEADLIFT/BENCH PRESS)

1.) Reps in Reserve (RER):

2.) Training to Failure:

(USE YOUR CURRENT WORKING WEIGHT)

(USE SAME WEIGHT AS LAST WEEK)

(USE SAME WEIGHT AS LAST WEEK)

(DELOAD - HALF THE LAST WEEK'S

(DELOAD - HALF THE LAST WEEK'S

(USE SAME WEIGHT AS LAST LAST WEEK)

(USE SAME WEIGHT AS LAST WEEK)

(USE SAME WEIGHT AS LAST WEEK)

(DELOAD - HALF THE LAST WEEK'S

REPEAT FROM WEEK 1 WITH A SLIGHTLY INCREASED WEIGHT (2.5KGS

FOR 8 WEEKS THEN REPEAT + INCREASE WEIGHT TO PROGRESSIVE OVERLOAD)

REARRANGED AS LONG AS YOU HAVE 1-2 REST DAYS BETWEEN CATEGORIES

REPEAT + INCREASE WEIGHT TO PROGRESSIVE OVERLOAD)

2.5KGS OF PLATE/1-2 PLATES IF CABLE)

(DON'T DELOAD CORE)

(DON'T DELOAD CORE)

(DON'T DELOAD CORE)

(USE YOUR CURRENT WORKING WEIGHT)

(USE YOUR CURRENT WORKING WEIGHT)

(USE SAME WEIGHT AS LAST WEEK)

(USE SAME WEIGHT AS LAST WEEK)

(USE SAME WEIGHT AS LAST WEEK)

(USE SAME WEIGHT AS LAST WEEK)

(USE SAME WEIGHT AS LAST WEEK)

(USE SAME WEIGHT AS LAST WEEK)

(USE SAME WEIGHT AS LAST WEEK)

(USE SAME WEIGHT AS LAST WEEK)

(USE SAME WEIGHT AS LAST WEEK)

(DELOAD - HALF THE LAST WEEK'S WORKING WEIGHT)

(DELOAD - HALF THE LAST WEEK'S WORKING WEIGHT)

REPEAT FROM WEEK 1 WITH A

CAN BE REARRANGED AS LONG AS YOU ONLY DO 2-3 WO

UILDING BEGINNER TRAINING PROGRESSION (TRAIN FOR 12 WEEKS TO PROGRESS TO IN

EARRANGED AS LONG AS YOU ONLY DO 2-3 WORKOUTS PER WEEK

AIN FOR 12 WEEKS TO PROGRESS TO INTERMEDIATE)

WEIGHT (2.5KGS OF PLATE/1-2 PLATES IF CABLE)

CURRENT WORKING WEIGHTS O

RENT WORKING WEIGHTS ON EACH EXERCISES

HOOK AND DRAG

HOOK AND DRIVE

-WRIST WRENCH USING A CABLE WITH CHAIN AND SIDE PRESSURE

-WRIST WRENCH USING A CABLE WITH CHAIN AND SIDE PRESSURE

-OR, WRIST WRENCH USING BANDS THEN SIDE PRESSURE AGAINS

•RESISTANCE BANDS / CABLE / MAR

•Elbow Flexion = Uses the Brachialis and Brachioradialis muscle

Downpressure, which is the opposite of uppressure, involves applying force in a downwar

Supination is the opposite movement of pronation. It refers to the rotational movement of t

TRIAD OF ARMWRESTLING TECHNIQUES

"Above the hand" — Offensive style outside arm wrestling. Quick

Quick defensive move involving pronation,

"Through the hand" — Defensive-offensive style toproll that often utiliz

INSIDE ARM WRESTLING

Offensive style inside armwrestling performed by quickly/explosive engaging the shoulder