Free personalized workout plan
The Wrestler
| Experience |
| Intermediate (2-3 years) |
| Time |
| 61 minutes/day | 3 days/week | 6 weeks |
| Good for |
| Athletic Performance, Gain Strength |
| Equipment |
| 2 x Dumbbell, Flat Bench, Barbell, Squat Rack, Hi-Lo Pulley Cable Machine, Single Grip Handle Strap, Pull up bar, Bodyweight, Trap Bar, Sliding Disc, Loop Bands |
| Statistics |
| Average Cardio IntensityAverage Exertion |
| Description |
Workout Overview
Glutes, Chest, Abs, Lats, Back (Lower)
Scroll to topWarm up: 15 minutes warm-up time.
General: Russian Plank 10 seconds 3x with as 5 seconds rest.
Specific: Spider warm up to 3x 30 secs, 3 Plank with 3 limbs, Arm rotations while opening and closing the hands for 30 Seconds 3x, Ice skaters 3x 30 seconds.
Show Alternative Exercises |
Show Alternative Exercises |
Show Alternative Exercises |
Show Alternative Exercises |
Show Alternative Exercises |
Show Alternative Exercises |
 3 sets, 12 reps, (rest 60s) -Trap Bar Deadlift with Isometric Holds Time between exercises: 60s Show Alternative Exercises |
Show Alternative Exercises |
Show Alternative Exercises |
Glutes, Chest, Abs, Lats, Back (Lower)
Scroll to topWarm up: 15 minutes warm-up time.
General: Russian Plank 10 seconds 3x with as 5 seconds rest.
Specific: Spider warm up to 3x 30 secs, 3 Plank with 3 limbs, Arm rotations while opening and closing the hands for 30 Seconds 3x, Ice skaters 3x 30 seconds.
Show Alternative Exercises |
Show Alternative Exercises |
Show Alternative Exercises |
Show Alternative Exercises |
Show Alternative Exercises |
Show Alternative Exercises |
3 sets, 12 reps, (rest 60s) -Trap Bar Deadlift with Isometric Holds Time between exercises: 60s Show Alternative Exercises |
Show Alternative Exercises |
Show Alternative Exercises |
Glutes, Chest, Abs, Lats, Back (Lower)
Scroll to topWarm up: 15 minutes warm-up time.
General: Russian Plank 10 seconds 3x with as 5 seconds rest.
Specific: Spider warm up to 3x 30 secs, 3 Plank with 3 limbs, Arm rotations while opening and closing the hands for 30 Seconds 3x, Ice skaters 3x 30 seconds.
Show Alternative Exercises |
Show Alternative Exercises |
Show Alternative Exercises |
Show Alternative Exercises |
Show Alternative Exercises |
Show Alternative Exercises |
3 sets, 12 reps, (rest 60s) -Trap Bar Deadlift with Isometric Holds Time between exercises: 60s Show Alternative Exercises |
Show Alternative Exercises |
Show Alternative Exercises |
Date Created: Mon Oct 18 2021 22:27:22 GMT+0000 (Coordinated Universal Time)
Last Updated: Mon Oct 18 2021 22:27:22 GMT+0000 (Coordinated Universal Time)
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