My Workout System

Kurt’s Personal Workout/Nutrition System And Plans (For AI Guidance)

Sup, my bros? Kurt here, this is my personal training system to help you get jacked! So, first off, I will show you how to build a space-saving home gym in any room. A big part of this system involves Arm wrestling training with an emphasis on modified calisthenics, to build super strong, beefy forearms. On top of that, you'll develop a badass calisthenics physique! Sounds like something you're interested in? Let's goooOOOooo!

To build a sick home gym, you'll need to invest in yourself. If you have some of this equipment already, beautiful! Also, if you have dumbbells instead of the resistance bands with handles, that's OK, just keep in mind you won't be able to perform certain exercises in this plan. You absolutely will need pull-up bands!

Equipment Included

• A wall-mounted pull-up bar
• A Dip station
• A 40lb (18.14 kg) weighted vest
• 4 15lb (6.8 kg) ankle/wrist weights
• A Jungle Gym XT Suspension Trainer (in which i strap to the pull-up bar)
• Multiple Sets of Pull-up bands (from light to the heaviest you can buy)
• Multiple sets of Lifeline USA Resistance bands (from light to the heaviest you can buy)
• A large whiteboard on my wall for easy tracking
• Push-up handles
• Fat-grips
• Adjustable Hand Grippers
• A bucket of sand (for grip and wrist training)
• Arm Shark Multispinner (for cupping, arm wrestling training)
• An exercise/yoga mat (often for ground workouts)
• A rolled-up towel taped with duct tape on both ends

The total cost over the years $700 to $1000.

Kurt's Training Methodology

Because I was training for arm wrestling, overall health, and time efficiency, I would circuit two exercises together. I would pair two opposing exercises to target different muscle groups, and doing so, allow one muscle group to rest before switching to back to it.

Example Circuit Pairing:

1. Pull-ups, push-ups, repeat.
2. Dips, standing resistance band shoulder presses, repeat.
3. Push-ups, suspension trainer rows, repeat.
4. Diamond push-ups, chin-ups on fat-grips, repeat.
5. Suspension trainer tricep extensions, suspension trainer bicep curls, repeat.
6. Resistance band curls, resistance band overhead tricep extensions, repeat.

Understand?

A typical routine that I follow:

• Monday: Push Pull Day

Push-ups, dips, band shoulder presses, tricep extensions, pull-ups, chin-ups “often on fat-grips, or the towel”, suspension rows “often with the towel or fat-grips”, bicep curls “often with the towel or fat-grips”.

• Tuesday: Legs + Core day

Lunges, resistance band squats, single leg calf raises, core work

• Wednesday: Rest day

Recovery work: Eat well, heat/cold therapy, and massage.

• Thursday: Push Pull Day

Push-ups, dips, band shoulder presses, tricep extensions, pull-ups, chin-ups “often on fat-grips, or the towel”, suspension rows “often with the towel or fat-grips”, bicep curls “often with the towel or fat-grips”.

• Friday: Armwrestling-specific training

Band work: “pronation, back-pressure, side-pressure, and supination”, sand bucket training, hand gripper training.

• Saturday: Leg day

Lunges, resistance band squats, single leg calf raises, core work

• Sunday: Rest day

Recovery work: Eat well, heat/cold therapy, and massage.

Repeat!

Inside My Head:

“I also would modify pull-ups and chin-ups, doing them from the fat-grips (with full wrist flexion), which really hit the wrists and fingers. I would regularly tie the pull-up bands to the wall-mounted pull-up bar to train back pressure and pronation.

For back pressure, the band was typically a little above horizontal, and with my arm and hand position out in front of me, similar to how you would be set up on the arm wrestling table. Then I would loop the band over the metacarpal bone of the first finger and pull towards my face.

For pronation, I would hook my thumb through the band loop and position the band over the top of the hand while the band is attached to the pull-up bar, in a horizontal position. Then I would pull to my face with a twisting motion of the wrist (pronating). This would target the muscles needed to top-roll your opponent.

For cupping, with the Lifeline USA triple grip handles, I would create a perfect loop with one heavy band. That's where you put one end of the band in one side of the 3 sockets, then grab the other end and put that end in the third socket. This creates a loop, and you can put on a bar like a pull-up bar before you hook the other end in the last socket. Now you can do single arm curls, or put on the fat-grips and perform wrist curls, since the handles swivel.

Depending on the weight of the band used determines my range of motion. The heavier the band, meant less range, more of a heavy static pull, with short pulses of max force. With the lighter the band, means more range of motion. This was often the warm-up, and I would build up to the heavy stuff gradually, similar to power lifting.

I would also perform many wrist and finger exercises in a bucket full of sand (aka sand bucket training). I would perform open and closing finger exercises, wrist rotations, wrist curls and extensions, and wrist hammer curls and extensions. Furthermore, I would also squeeze the sand with maximum force.

With the suspension trainer, I would perform many of the common suspension trainer exercises like push-ups, rows, curls, and core work. Furthermore, one of my favorite arm wrestling exercises to do from it was bent back towel curls, which were also great for the grip, forearms (particularly the brachialis), and biceps. I would loop the towel through both handles and lean back at different angles and curl toward my face. This built up great strength and dexterity in my hands and wrists.”

Kurt's Hybrid Calisthenics Routine: Beginner to Advanced

Notes: for a beginner routine, I would perform 6 exercises, 3 sets each, instead of 8, with no weighted equipment for a total of 16–20 sets, and focus on high reps, “12–25 reps”.

Pre-workout:

This is where we take our (creatine, caffeine, sodium bicarbonate, L-Citrulline, & Beet root extract) approximately 30 minutes before your workout.

Basically, you're loading up with stuff that gives you more explosive power and strength (Creatine), amps up your energy and focus (Caffeine), and fights off that nasty muscle burn so you can go harder for longer “that's what she said” (Sodium Bicarbonate). Then, you've got Beet Root and L-Citrulline in there, which are like superchargers for blood flow, giving you that insane pump and delivering fuel to your muscles for unstoppable endurance (good for under the sheets too, wink).

On Rest & Recovery Days:

Take Care Of That Soreness: This is where we want to take hot baths, drink our protein shakes, and use a hand messenger. If you have a spouse or girlfriend, have her get those hard-to-reach middle back muscles.

Stretch for greatness! I mean, literally stretch those sore muscles! Examples: Wall Chest stretch, Quad stretches, bicep stretches, shoulder and trapezius stretches, cat dog, lower back and hamstring stretches, etc…

Example Day Of Nutrition:

For breakfast: 3-4 Eggs & Grits/Toast/Potatoes & Avocado.

Snack 1: a protein shake, with banana and a tablespoon of natural peanut butter (if you’re not allergic).

For lunch: Chicken Breast & Rice with sautéed greens.

Snack 2: Have some full-fat Greek yogurt, with some stevia & blueberries.

For dinner: Lean Steak/Burgers & Potatoes or Fatty fish like salmon with quinoa & a salad or sautéed greens.

Snack 3 (before bed): 2-3 hard-boiled eggs, or some mixed nuts (keep carb low here).

How to:

• Pair exercise 1 & 2, 3 & 4, 5 & 6, 7 & 8 into a circuit.
• Alternate between pairs, completing 3–4 sets of each before moving to the next pair!
• Complete a total of 16 to 32 sets.
• Sip on water or beverage of choice as needed (consider adding electrolytes like potassium, magnesium, and sodium).
• AMAP = As many as possible.
• ALAP = As long as possible.
• Follow each plan for at least 60 days before swapping in different exercises.
• Every week, try to add more reps/heavier bands than the previous week (this is Progressive overload).

Kurt's Example 60-90 Day BEGINNER Workout Routine:

Note: Make sure to take your pre-workout before each workout.

Monday: Push-Pull day:

Warm-up: Perform 2 sets of pull-up band assisted pull-ups, standard push-ups, and 45° suspension trainer rows.

1-Push: Push-ups: 10-20 reps (on the floor).

2-Pull: Chin-ups (pull-up band assisted): 10-20 reps.

3-Push: Resistance Band Shoulder Presses (light bands): 10-20 reps.

4-Pull: Suspension Trainer Towel Rows (high angle): 10-20 reps.

5-Push: Pull-up band assisted Dips: 10-20 reps.

6-Pull: Suspension Trainer Rows (high angle): 10-20 reps.

Finish line: Congratulations, you’re done, bro!

Saturday: Legs + Core:

Warm-up: Perform 2 sets of body weight only squats, glute bridge holds, and light band good mornings.

1-Quads & glutes: Ass-To-The-Grass Body Weight Squats: 20-40 reps.

2-Calves: Single Leg Calf Raises: 20-40 per leg.

3-Quads & glutes: Body Weight Lunges: 15-20 per leg.

4-Calves: Single Leg 45° Calf Raises: 20-40 per leg.

5-Quads & Glutes: wall-sits: 20-45 seconds.

6-Calves: Single Leg Calf Raises: 20-40 per leg.

Core Blitz: Pair a & b, c & d into a circuit, alternating between them for 2–3 sets each!

• 1-Abs: V crunches: hands behind back on floor: 15–25 reps.
• 2-Lower back: Superman (holds): 20–30 second holds.
• 3-Abs: Hanging Leg raises: 10–15 reps.
• 4-Lower back: Superman (pulses): 8–12 reps.

Wednesday: Rest & Recovery:

Follow the recovery principles (On Rest & Recovery Days:)

Thursday: Push-Pull Day:

Warm-up: Perform 2 sets of pull-up band assisted pull-ups, standard push-ups, and 45° suspension trainer rows.

Push: Military push-ups: 10-15 (on the floor).

Pull: Pull-up Band Assisted Chin-ups: 10-15.

Push: Standing Pull-up Band Shoulder Presses (light band): 15-25 reps.

Pull: Suspension Trainer Rows high angle: 15-25 reps.

Push: Suspension Trainer Push-ups (high angle): 15-25 reps.

Pull: Pull-up Band Assisted Pull-ups: 10-15.

Finish line: Congratulations, you’re done, bro!

Friday: Armwrestling Specific Training:

Warm-up: 3 minutes of sand bucket training, and some light curls, 50+ reps.

Cupping: Light Standing wrist curls (Lifeline USA Bands attached to pull up bar with fat-grips, medium band): 25–50 reps.

Back pressure: Light Back Pressure Pull-up band face curls (full range of motion, light bands): 25–50 reps.

Pronation: Wrist Pronation Face Curls (light bands): 25–50 reps.

Wrist Extensors: Wrist Extensions: 25–40 reps.

Repeat: complete 3–4 rounds, starting back at #1.

Finisher: Sand Bucket Freestyle: Squeezes, wrist rotations, wrist curl & extensions, wrist twists for 6 minutes, 3 minutes per hand.

Saturday: Legs + Core:

Warm-up: Perform 2 sets of body weight only squats, glute bridge holds, and light band good mornings.

Quads & glutes: Ass-To-The-Grass Weighted Vest Squats: 20-40 reps.

Calves: Single Leg Calf Raises: 40-60 per leg.

Quads & glutes: Body Weight Lunges: 15-20 per leg.

Calves: Single Leg 45° Calf Raises: 40-60 per leg.

Quads & Glutes: wall-sits: 40-60 seconds.

Calves: Single Leg Calf Raises: 20-40 per leg.

Core Blitz: Pair a & b, c & d into a circuit, alternating between them for 3–4 sets each!

• Abs: V crunches: hands behind back on floor: 15–25 reps.
• Lower back: Superman (holds): 20–30 second holds.
• Abs: Hanging Leg raises: 10–15 reps.
• Lower back: Superman (pulses): 8–12 reps.

Sunday: Rest & Recovery day:

Follow the recovery principles (On Rest & Recovery Days:)

Progression tips: As you progress and become stronger every week, try to add additional reps or slow down the tempo (slower reps are harder), or use heavier resistance bands.

New Beginner Exercises (To Swap In For Fresh Gains!)

• For Pushing Power (Chest, Shoulders, Triceps):
  • Incline Push-ups (using your Dip Station or Suspension Trainer)
  • Kneeling Push-ups
  • Resistance Band Chest Press (Standing or Lying)
• For Pulling Power (Back, Biceps, Forearms):
  • Inverted Rows (Suspension Trainer or under a sturdy table)
  • Band Pull-Aparts
  • Dead Hangs (from your Pull-Up Bar)
• For Leg & Core Fire (Quads, Glutes, Hamstrings, Abs):
  • Glute Bridges (Bodyweight on your Mat)
  • Both-Leg Calf Raises
  • Plank (Forearm or High Plank)
  • Bird Dog
  • Resistance Band Lateral Walks
• For Armwrestling Specific (Getting that Grip & Wrist Locked):
  • Towel Hangs (from your Pull-Up Bar with that Rolled Towel)
  • Static Sand Squeezes
  • Light Hand Gripper Reps
  • Light Band Wrist Curls/Extensions

Kurt's Example 60-90 Day INTERMEDIATE Workout Routine:

Note: Make sure to take your pre-workout before each workout.

Monday: Push-Pull day:

Warm-up: Perform 2 sets of pull-up band assisted pull-ups, standard push-ups, and 45° suspension trainer rows.

Push: Resistance Band Push-ups (holding, pull-up band behind back): 20-35 reps (on push-up handles).

Pull: Chin-ups: 10-20 reps.

Push: Resistance Band Shoulder Presses (medium band): 10-20 reps.

Pull: Suspension Trainer Towel Rows (low angle): 10-20 reps.

Push: Dips: 10-20 reps.

Pull: Suspension Trainer Rows (low angle): 10-15 reps.

Finish line: Congratulations, you’re done, bro!

Tuesday: Legs + Core:

Warm-up: Perform 2 sets of body weight only squats, glute bridge holds, and light band good mornings.

Quads & glutes: Ass-To-The-Grass Weighted Vest Squats: 20-40 reps.

Calves: Single Leg Calf Raises: 40-60 per leg.

Quads & glutes: Body Weight Lunges: 15-20 per leg.

Calves: Single Leg 45° Calf Raises: 40-60 per leg.

Quads & Glutes: wall-sits: 40-60 seconds.

Calves: Single Leg Calf Raises: 40-60 per leg.

Core Blitz: Pair a & b, c & d into a circuit, alternating between them for 3–4 sets each!

• Abs: V crunches: hands behind back on floor: 15–25 reps.
• Lower back: Superman (holds): 45–60 second holds.
• Abs: Hanging Leg raises: 15–25 reps.
• Lower back: Superman (pulses): 10–15 reps.

Wednesday: Rest & Recovery:

Follow the recovery principles (On Rest & Recovery Days:)

Thursday: Push-Pull Day:

Warm-up: Perform 2 sets of pull-up band assisted pull-ups, standard push-ups, and 45° suspension trainer rows.

Push: Military push-ups: 10-15 (on the floor).

Pull: Pull-up Band Assisted Chin-ups: 10-15.

Push: Standing Pull-up Band Shoulder Presses (light band): 15-25 reps.

Pull: Suspension Trainer Rows high angle: 15-25 reps.

Push: Suspension Trainer Push-ups (high angle): 15-25 reps.

Pull: Pull-up Band Assisted Pull-ups: 10-15.

Finish line: Congratulations, you’re done, bro!

Friday: Armwrestling Specific Training:

Warm-up: 3 minutes of sand bucket training, and some light curls, 50+ reps.

Cupping: Standing wrist curls (Lifeline USA Bands attached to pull up bar with fat-grips, med-heavy band): 25–50 reps.

Back pressure: Back Pressure Pull-up band face curls (moderate range of motion, medium bands): 15–30 reps.

Pronation: Wrist Pronation Face Curls (medium band): 15–30 reps.

Wrist Extensors: Wrist Extensions: 25–40 reps.

Repeat: complete 3–4 rounds, starting back at #1.

Finisher: Sand Bucket Freestyle: Squeezes, wrist rotations, wrist curl & extensions, wrist twists for 8 minutes, 4 minutes per hand.

Saturday: Legs + Core:

Warm-up: Perform 2 sets of body weight only squats, glute bridge holds, and light band good mornings.

Quads & glutes: Ass-To-The-Grass Weighted Vest Squats: 20-40 reps.

Calves: Single Leg Calf Raises: 40-60 per leg.

Quads & glutes: Body Weight Lunges: 15-20 per leg.

Calves: Single Leg 45° Calf Raises: 40-60 per leg.

Quads & Glutes: wall-sits: 40-60 seconds.

Calves: Single Leg Calf Raises: 40-60 per leg.

Core Blitz: Pair a & b, c & d into a circuit, alternating between them for 3–4 sets each!

• Abs: V crunches: hands behind back on floor: 15–25 reps.
• Lower back: Superman (holds): 45–60 second holds.
• Abs: Hanging Leg raises: 15–25 reps.
• Lower back: Superman (pulses): 10–15 reps.

Sunday: Rest & Recovery day:

Follow the recovery principles (On Rest & Recovery Days:)

Progression tips: As you progress and become stronger every week, try to add additional reps or slow down the tempo (slower reps are harder), or use heavier resistance bands.

New Intermediate Exercises (To Keep the System Fresh!)

• For Pushing Power (Chest, Shoulders, Triceps):
  • Archer Push-ups (Bodyweight or Suspension Trainer)
  • Pseudo Planche Push-ups
  • Weighted Dips (with your Weighted Vest or Ankle Weights)
  • Suspension Trainer Flyes
• For Pulling Power (Back, Biceps, Forearms):
  • Typewriter Pull-ups (from Bar or Suspension Trainer)
  • Weighted Chin-ups/Pull-ups (with your Weighted Vest or Ankle Weights)
  • Band Face Pulls
  • Suspension Trainer Bicep Curls (Lower Angle)
• For Leg & Core Fire (Quads, Glutes, Hamstrings, Abs):
  • Assisted Pistol Squats (with Suspension Trainer or Wall)
  • Nordic Hamstring Curls (Bodyweight or Assisted)
  • L-Sits (from Push-Up Handles or Floor)
  • Weighted Glute Bridges (with Ankle Weights)
• For Armwrestling Specific (Upping the Grip & Wrist Game):
  • Towel Pull-ups/Chin-ups (from your Pull-Up Bar with that Rolled Towel)
  • Wrist Roller (using a Stick/Dumbbell with a Band)
  • Finger Push-ups
  • Arm Shark Multispinner (Controlled Movements for Back Pressure/Pronation/Supination)

Kurt's Example 60-90 Day ADVANCED Workout Routine:

Note: Make sure to take your pre-workout before each workout.

Monday: Push-Pull day:

Warm-up: Perform 2 sets of pull-up band assisted pull-ups, standard push-ups, and 45° suspension trainer rows.

Push: Weighted Vest Push-ups: AMAP (on push-up handles).

Pull: Weighted Vest Chin-ups: AMAP (on fat-grips).

Push: Resistance Band Shoulder Presses: AMAP.

Pull: Weighted Vest Suspension Trainer Towel Rows: AMAP.

Push: Weighted Vest Dips: AMAP.

Pull: Weighted Vest Suspension Trainer Rows: AMAP.

Push: Resistance Band Standing Arnold Presses: AMAP.

Pull: Suspension Trainer Towel Curls: AMAP.

Finish line: Congratulations, you’re done, bro!

Tuesday: Legs + Core:

Warm-up: Perform 2 sets of body weight only squats, glute bridge holds, and light band good mornings.

Quads & glutes: Full Body Weighted Squats With Bands: AMAP.

Calves: Weighted Vest Single Leg Calf Raises: AMAP.

Quads & glutes: Weighted Vest Band Lunges: AMAP.

Calves: Weighted Vest Wall Press Single Leg 45° Calf Raises AMAP.

Quads & Glutes: Weighted Vest wall-sits: ALAP.

Calves: Weighted Vest Single Leg Calf Raises: AMAP.

Quads & Glutes: Weighted crab walks, side to side: ALAP.

Calves: Weighted Vest Wall Press Single Leg 45° Calf Raises AMAP.

Core Blitz: Pair a & b, c & d, e & f into a circuit, alternating between them for 4–5 sets each!

• Abs: V crunches: hands behind back on floor (with ankle weights): 15–25 reps.
• Lower back: Superman (holds): 60–90 second holds.
• Abs: Hanging Leg raises (with ankle weights): 15–25 reps.
• Lower back: Superman (pulses): 15–25 reps.
• Side Obliques: Side Planks (Alternating Sides): 60-90 second holds.
• Lower back: Resistance band good-mornings: 15–25 reps.

Wednesday: Rest & Recovery:

Follow the recovery principles (On Rest & Recovery Days:)

Thursday: Push-Pull Day:

Warm-up: Perform 2 sets of pull-up band assisted pull-ups, standard push-ups, and 45° suspension trainer rows.

Push: Weighted Vest Diamond Push-ups: AMAP (on push-up handles).

Pull: Weighted Vest Towel Chin-ups: AMAP (Loop the towel over the pull-up bar).

Push: Standing Pull-up Band Single Side Alternating Shoulder Presses: AMAP.

Pull: Weighted Vest Suspension Trainer Fat-grip Rows: AMAP.

Push: Suspension Trainer Push-ups (focused on the deep stretch): AMAP.

Pull: Standard Pull-ups: AMAP.

Push: Resistance Band Standing Shoulder Press: AMAP.

Pull: Standing Resistance Band Curls With Fat-grips: AMAP.

Finish line: Congratulations, you’re done, bro!

Friday: Armwrestling Specific Training:

Warm-up: 3 minutes of sand bucket training, and some light curls, 50+ reps.

Cupping: Standing wrist curls (Lifeline USA Bands attached to pull up bar with fat-grips, HEAVY band): 6–10 reps.

Back pressure: Heavy Back Pressure Pull-up band face curls (short puses, static, heavy band): 6–10 reps.

Pronation: Wrist Pronation Face Curls (medium bands): 6–10 reps.

Wrist Extensors: Wrist Extensions: 25–40 reps.

Repeat: complete 3–4 rounds, starting back at #1.

Finisher: Sand Bucket Freestyle: Squeezes, wrist rotations, wrist curl & extensions, wrist twists for 10 minutes, 5 minutes per hand.

Saturday: Legs + Core:

Warm-up: Perform 2 sets of body weight only squats, glute bridge holds, and light band good mornings.

Quads & glutes: Full Body Weighted Squats With Bands: AMAP.

Calves: Weighted Vest Single Leg Calf Raises: AMAP.

Quads & glutes: Weighted Vest Band Lunges: AMAP.

Calves: Weighted Vest Wall Press Single Leg 45° Calf Raises AMAP.

Quads & Glutes: Weighted Vest wall-sits: ALAP.

Calves: Weighted Vest Single Leg Calf Raises: AMAP.

Quads & Glutes: Weighted crab walks, side to side: ALAP.

Calves: Weighted Vest Wall Press Single Leg 45° Calf Raises AMAP.

Core Blitz: Pair a & b, c & d, e & f into a circuit, alternating between them for 4–5 sets each!

• Abs: V crunches: hands behind back on floor (with ankle weights): 15–25 reps.
• Lower back: Superman (holds): 60–90 second holds.
• Abs: Hanging Leg raises (with ankle weights): 15–25 reps.
• Lower back: Superman (pulses): 15–25 reps.
• Side Obliques: Side Planks (Alternating Sides): 60-90 second holds.
• Lower back: Resistance band good-mornings: 15–25 reps.

Sunday: Rest & Recovery day:

Follow the recovery principles (On Rest & Recovery Days:)

Progression tips: As you progress and become stronger every week, try to add additional reps or slow down the tempo (slower reps are harder), or use heavier resistance bands.

New Advanced Exercises (Bedroom-Boss Edition, Max Gains, No BS!)

• For Explosive Pushing Power (Chest, Shoulders, Triceps):
  • One-Arm Push-ups
  • Elevated Pike Push-ups (Feet on Bed/Sturdy Chair)
  • Weighted Pseudo Planche Push-ups
  • Weighted Decline Push-ups (Feet on Bed/Sturdy Chair, with Weighted Vest)
  • Suspension Trainer Chest Flyes (Deep Stretch, Controlled)
• For Unstoppable Pulling Power (Back, Biceps, Forearms):
  • Weighted Pull-ups/Chin-ups (with Weighted Vest)
  • Single-Arm Suspension Trainer Rows (Lower Angle, Weighted Vest or Ankle Weights)
  • Weighted Towel Pull-ups/Chin-ups (with Weighted Vest)
  • Explosive Pull-ups/Chin-ups (Trying for Chest-to-Bar)
• For Iron Legs & Core (Quads, Glutes, Hamstrings, Abs):
  • Unassisted Pistol Squats (or Weighted with Ankle/Wrist Weights)
  • Weighted Single-Leg Romanian Deadlifts (with Resistance Band/Ankle Weight)
  • Weighted V-ups (with Ankle Weights)
  • Weighted Leg Raises (with Ankle Weights, from Mat)
  • L-Sit Holds (on Push-Up Handles or Floor)
  • Weighted Wall Sits (with Weighted Vest/Ankle Weights, ALAP)
• For Absolute Armwrestling Domination (Max Grip & Wrist):
  • One-Arm Dead Hangs (from Bar or Towel - assuming step-up)
  • Max Effort Heavy Hand Gripper Crushes (Low Reps)
  • Static Holds (Arm Wrestling Position with Heaviest Bands)
  • Heavy Weighted Wrist Curls/Extensions (with bands and fat-grips/improvised weight)
  • Timed Max Effort Sand Squeezes

Conclusion

And like the Hodge Twins say, "At the end of the day, its just advice, "do whatever the F**K you wanna do!” - The Hodge Twins