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Wrestling Workout

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Submitted By gmatus411
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Wrestling Workout
Workout 1 chest: (intermediate) With Ab workout of choice Exercise | Sets (increase weight after every set) | Reps | Flat-Bench Barbell Press | 3 | 10, 8, 6 | Reverse Grip Flat Bench Press | 3 | 10, 8, 6 | Barbell Pullover | 3 | 10, 8, 6 | Flat-Bench Fly | 3 | 10, 8, 6 | Incline Bench Barbell Press | 3 | 10, 8, 6 | Decline Bench Barbell Press | 3 | 10, 8, 6 | Push Ups | 3 | 10, 15, 20 |

Workout 2: Arms (intermediate) Exercise | Sets | Reps | Dips | 3 | 10 | Tricep Overhead Extensions | 3 | 10 | Tricep Pulldown | 3 | 25 | SkullCrushers | 3 | 10 | Tricep Dumbbell Kickbacks | 3 | 10 | Dumbbell Curls | 3 | 10 | SUPERSET!!! Barbell Curls and Hammer Curls | 3 | 10 | Preacher Curls | 3 | 10 | Concentration Curls | 3 | 10 | Strip Set Curls | 4 (4 Different Weights) Heavy-light | 8 |

Workout 3: Shoulders (intermediate) With Ab workout Exercise | Sets | Reps | Military Press | 3 | 10 | Dumbbell Military Press | 3 | 10 | Front Dumbbell Raises | 3 | 10 | Seated lateral Dumbbell Raises | 3 | 10 | Incline Side Raises | 3 | 10 | Upright Rows | 3 | 10 |

Workout 4: cardio

Workout 5: Back (intermediate) with ab workout Excercise | Sets | Reps | Pull Ups (optional grip) | 4 | 10 | Straight Arm Pulldown | 3 | 10 | Wide Grip Lat Pull Down | 3 | 10 | T-Bar | 3 | 10 | Cable Rows | 3 | 10 | Dumbbell Row | 3 | 10 | Shrugs | 3 | 10 |

Workout 6: Legs (intermediate) Exercise | Sets | Reps | Squats | 3 | 10 | Leg Press | 3 | 10 | Calf Raises | 3 | 10 | DeadLifts | 3 | 10 | Leg Curls | 3 | 10 | Leg extensions | 3 | 10 | Lunges | 3 | 25 |

REMEMBER TO STRETCH COME PINGA!!!!!

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