Wrestling weight training plan
Sport
Intermediate
Dumbbell
Plan Details
The Wrestling weight training plan routine by wrestlingDad is a 4 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
Workouts geared to increase strength for wrestlers
Routine detail
Mon
New Workout
Est. 0 min
6 exercises
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Bench Dip
3 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 10 Reps
Tue
New Workout
Est. 0 min
7 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
T Bar Row
3 Sets x 10 Reps
Wed
New Workout
Est. 0 min
6 exercises
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Cable One-Arm Incline Press
3 Sets x 10 Reps
Medicine Ball Overhead Slam
3 Sets x 10 Reps
Crunch
3 Sets x 10 Reps
Thu
New Workout
Est. 0 min
7 exercises
Machine Seated Calf Raise
3 Sets x 10 Reps
Barbell Squat
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Kettlebell Goblet Squat
3 Sets x 10 Reps
Box Jump Multiple Response
3 Sets x 10 Reps
Wrist Roller
3 Sets x 10 Reps
Farmers Carry
3 Sets
