Denis Cyplenkov is widely regarded as one of the greatest arm wrestlers of all time. His impressive arm wrestling career, along with his massive physique, has made him a popular figure in the strength sports community. In this article, we will delve into his career, workout and diet plan, steroid use, and measurements.
Career
Denis Cyplenkov was born on March 10, 1982, in Kryvyi Rih, Ukraine. He began his arm wrestling career in 2004 and quickly gained recognition for his impressive strength and technique. Over the years, he has won numerous championships, including the Zloty Tur and the Nemiroff World Cup. He also holds the world record for the heaviest bicep curl at 113kg (249 lbs).
Workout Plan
Denis Cyplenkov’s workout routine is centered around developing his arms and overall upper body strength. He trains six days a week, focusing on high-volume training with heavy weights. He also incorporates grip training and wrist exercises to improve his arm wrestling technique. His workout plan includes:
- Bicep curls with barbell and dumbbells
- Tricep pushdowns and extensions
- Hammer curls and reverse curls
- Wrist curls and reverse wrist curls
- Pull-ups and chin-ups
- Shoulder press and lateral raises
Here is a breakdown of his workout plan:
Monday – Chest and Biceps
- Bench press: 4 sets of 8-12 reps
- Incline bench press: 4 sets of 8-12 reps
- Dumbbell flyes: 4 sets of 10-12 reps
- Barbell curls: 4 sets of 8-12 reps
- Dumbbell curls: 4 sets of 8-12 reps
- Preacher curls: 4 sets of 8-12 reps
Tuesday – Back and Triceps
- Pull-ups: 4 sets of 8-12 reps
- Lat pulldowns: 4 sets of 8-12 reps
- Seated cable rows: 4 sets of 8-12 reps
- Close grip bench press: 4 sets of 8-12 reps
- Tricep pushdowns: 4 sets of 8-12 reps
- Overhead tricep extensions: 4 sets of 8-12 reps
Wednesday – Rest Day
Thursday – Shoulders
- Seated dumbbell press: 4 sets of 8-12 reps
- Arnold press: 4 sets of 8-12 reps
- Lateral raises: 4 sets of 10-12 reps
- Front raises: 4 sets of 10-12 reps
- Shrugs: 4 sets of 8-12 reps
Friday – Biceps and Triceps
- Concentration curls: 4 sets of 8-12 reps
- Hammer curls: 4 sets of 8-12 reps
- Spider curls: 4 sets of 8-12 reps
- Skull crushers: 4 sets of 8-12 reps
- Rope pushdowns: 4 sets of 8-12 reps
- Bench dips: 4 sets of 8-12 reps
Saturday – Rest Day
Sunday – Grip Training
- Plate pinches: 4 sets of 30-60 seconds
- Farmer’s walk: 4 sets of 30-60 seconds
- Wrist curls: 4 sets of 8-12 reps
- Reverse wrist curls: 4 sets of 8-12 reps
Denis Cyplenkov’s workout plan is highly specialized for arm wrestling, focusing on building massive arms and upper body strength. He incorporates a variety of exercises to target each muscle group from different angles and uses heavy weights with high volume to stimulate muscle growth. His grip training is also a crucial component of his workout plan, as arm wrestling requires strong wrist and grip strength.
Diet Plan
Denis Cyplenkov’s diet plan is crucial to his success as an arm wrestler. He consumes a high-protein diet with a moderate amount of carbohydrates and healthy fats. His meals consist mainly of chicken, fish, lean beef, and eggs. He also includes a lot of vegetables and fruits in his diet to ensure he gets all the necessary vitamins and minerals.
Steroids
There has been speculation that Denis Cyplenkov has used steroids throughout his arm wrestling career. While he has never confirmed or denied the use of performance-enhancing drugs, it is widely believed that he has used steroids to enhance his strength and physique.
Measurements
Denis Cyplenkov’s massive arms and overall muscular physique have earned him the nickname “The Hulk.” His arms measure a massive 24 inches in circumference, and his chest measures 56 inches. His height is 6 feet 1 inch, and he weighs around 160kg (352 lbs).
Denis Cyplenkov is a true arm wrestling legend, with an impressive career and physique to match. His dedication to his workout and diet plan, along with his alleged use of steroids, has helped him achieve great success in the arm wrestling world. His massive measurements and incredible strength make him a formidable opponent in any arm wrestling match.
