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Dandre's Grappling Plan
AUTOPLAYAUDIO TIP
Sport
Advanced
Barbell
Plan Details
The Dandre's Grappling Plan routine by dandre graham is a 4 day workout plan. It is an advanced level plan to achieve sport fitness goals.
Explosive reps with 2 sec holds. On Pull day, the last exercise(1 arm pushdown) is meant to be a snapdown movement. You can do banded snapdowns or snapdowns on the cable machine.
Routine detail
Any
Press/Shoulder
Est. 61 min
7 exercises
Cable Shoulder Extension
4 Sets x 15 Reps
Barbell Bench Press
5 Sets x 5 Reps
Barbell Skull Crusher (Reverse Grip)
4 Sets x 6 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12,15,15,15 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Dip
4 Sets x 10 Reps
Pull-Up
4 Sets x 10 Reps
Any
Legs/Forearms
Est. 67 min
8 exercises
Bodyweight Squat
5 Sets x 10 Reps
Wrestling stance lunges
5 Sets x 10 Reps
Barbell Good Morning
3 Sets x 15 Reps
Barbell Wrist Curl (Palms Up)
4 Sets x 15 Reps
Smith Machine Bulgarian Split Squat
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Pull-Up
4 Sets x 10 Reps
Jump Squat
4 Sets x 10 Reps
Any
Pull
Est. 65 min
7 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Barbell Good Morning
3 Sets x 15 Reps
Barbell Hang Snatch Below the Knees
5 Sets x 5 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 15 Reps
Pull-Up
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown
4 Sets x 25 Reps
Any
Quad dominant/Back
Est. 62 min
7 exercises
Barbell Squat
5 Sets x 5 Reps
Wrestling stance lunges
5 Sets x 15 Reps
Barbell Rack Pull
3 Sets x 15 Reps
Barbell Zercher Squat
5 Sets x 5 Reps
Barbell Hang Snatch Below the Knees
5 Sets x 5 Reps
Pull-Up
4 Sets x 10 Reps
Barbell Kneeling Jump Squat
4 Sets x 10 Reps
