Wrestling Day Plan
Sport
Intermediate
Machine strength
Plan Details
The Wrestling Day Plan routine by williamvcaputo is a 4 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
This is a Four day heavy workout routine. This hits all muscle groups with tons of exercises for them. This is also a perfect split for you to take and customize for yourself
Routine detail
Wed
Abs
Est. 32 min
8 exercises
Air Bike
3 Sets x 20 Reps
Leg Raise
3 Sets x 20 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Decline Crunch
3 Sets x 20 Reps
Jackknife Sit-Up
3 Sets x 20 Reps
Reverse Crunch
3 Sets x 20 Reps
Parallel Bar Hip Raise
3 Sets x 30 Reps
Scissor Kick
3 Sets x 30 Reps
Fri
Chest,Shoulders and Triceps
Est. 117 min
14 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Push-Up
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
EZ Bar Tricep Extension
4 Sets x 8 Reps
Machine Incline Chest Press
4 Sets x 8 Reps
Dumbbell Reverse Fly
4 Sets x 8 Reps
Band Cross-Over
4 Sets x 8 Reps
Sat
Back,Biceps
Est. 117 min
14 exercises
Pull-Up
4 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Chin-Up with Knee Raise
4 Sets x 8 Reps
Machine Seated Row
4 Sets x 8 Reps
Barbell Preacher Curl
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 8 Reps
EZ Bar Curl
4 Sets x 8 Reps
Cable V Bar Pulldown
4 Sets x 8 Reps
Cable Bicep Curl
4 Sets x 8 Reps
Dumbbell Alternating Incline Curl
4 Sets x 8 Reps
Machine Lat Pulldown
4 Sets x 8 Reps
Barbell Curl Against an Incline
4 Sets x 8 Reps
Sun
Legs
Est. 100 min
12 exercises
Machine Leg Extension
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Machine Single-Leg Press
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Smith Machine Squat
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 8 Reps
Barbell Squat
4 Sets x 8 Reps
Smith Machine Split Squat
4 Sets x 8 Reps
Hack Squat
4 Sets x 8 Reps
Machine Single-Leg Press
4 Sets x 8 Reps
