That Taras ivakin is a talented sportsman is a fact. European and World Champion, winner of numerous tournaments – those statistics invite special attention. There is no continent wher his name is not known. How to get successful like him? How to train and what exercises to use?

Four times a week is the optimum training cycle – says Taras. - I fight once a week, and concentrate mainly on strenght. That's the whole secret.

MONDAY, THURSDAY

1.Barbell bicep surls with elbow on prayer bench, 6 – 7 sec, 6-8 reps

2.Barbell bicep lifts, overgrip, standing, 4 sec, 6 – 8 reps 

3.Dumbbell lifts for biceps, hammer grip, seated, interchangeable for both arms, 4 – 5 sec, 4 – 6 reps

4.Bumbbell bicep lifts, elbow on inside of thigh, 3 secs, 4 – 6 reps

5.Bench press with narrow grip, 4 sec, 6 – 8 reps

6.Tricep pulley forearm extensions, standing, 4 sec, 6-8 reps

7.”French pressing”, prone, 4 sec, 6 – 8 reps.

TUESDAY, FRIDAY

1.Barbell wrist curls, undergrip, 5 – 6 sec, 6 – 8 reps

2.Wrist pronations with belt, 5 sec, 12 – 15 reps.

3.Barbell wrist curls standing, barbell behind back, 4 sec, 8 – 15 reps

4.Pulley pulldowns with fat grips, elbow on table

5.Wrist extensions, 3 s, 10 – 12 reps