Free personalized workout plan

The Wrestler

By Myworkouts

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 Intensity
40%
Average Exertion
60%
Description


Glutes, Chest, Abs, Lats, Back (Lower)

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Warm 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.

Walking Dumbbell Lunge
3 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Bench Press
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Zercher Squat
3 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

No media available

3 sets, 12 reps, (rest 65s)
Time between exercises: 60s
Show Alternative Exercises
Pull-up
3 sets, 12 reps, (rest 60s)
-Thick rope pull up
Time between exercises: 60s
Show Alternative Exercises
Yoga Push Up
3 sets, 12 reps, (rest 45s)
Time between exercises: 60s
Show Alternative Exercises
Trap-Bar Deadlift
3 sets, 12 reps, (rest 60s)
-Trap Bar Deadlift with Isometric Holds
Time between exercises: 60s
Show Alternative Exercises
Army Crawls with Gliders
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Sprawl to Push Up
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Glutes, Chest, Abs, Lats, Back (Lower)

Scroll to top

Warm 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.

Walking Dumbbell Lunge
3 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Bench Press
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Zercher Squat
3 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

No media available

3 sets, 12 reps, (rest 65s)
Time between exercises: 60s
Show Alternative Exercises
Pull-up
3 sets, 12 reps, (rest 60s)
-Thick rope pull up
Time between exercises: 60s
Show Alternative Exercises
Yoga Push Up
3 sets, 12 reps, (rest 45s)
Time between exercises: 60s
Show Alternative Exercises
Trap-Bar Deadlift
3 sets, 12 reps, (rest 60s)
-Trap Bar Deadlift with Isometric Holds
Time between exercises: 60s
Show Alternative Exercises
Army Crawls with Gliders
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Sprawl to Push Up
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Glutes, Chest, Abs, Lats, Back (Lower)

Scroll to top

Warm 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.

Walking Dumbbell Lunge
3 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Bench Press
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Zercher Squat
3 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

No media available

3 sets, 12 reps, (rest 65s)
Time between exercises: 60s
Show Alternative Exercises
Pull-up
3 sets, 12 reps, (rest 60s)
-Thick rope pull up
Time between exercises: 60s
Show Alternative Exercises
Yoga Push Up
3 sets, 12 reps, (rest 45s)
Time between exercises: 60s
Show Alternative Exercises
Trap-Bar Deadlift
3 sets, 12 reps, (rest 60s)
-Trap Bar Deadlift with Isometric Holds
Time between exercises: 60s
Show Alternative Exercises
Army Crawls with Gliders
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Sprawl to Push Up
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
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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