Off Season Wrestling Workout

Author Nick ScipioneFitness Level AdvancedType Muscular Definition
Days in Plan 4 Days Rest Between Sets:
1:00-1:30 minutes
Duration120 Min per session
This is an off-season wrestling program.

A planned nutritional meal plan is one of the most important aspects of any body composition change. Please see the nutrition section to learn about protein, carbohydrates and fats. The bottom line is to make sure to get 6 small meals during the day all having protein, veggies and fruit. Carbohydrates and protein during and after a workout for muscle recovery. This is needed for increasing muscle mass which will help with your basal metabolic rate (BMR).

All routines benefit from changing the sets, weight and reps week to week. This will help prevent a plateau. An example is:

Week 1: 6-8 reps 4 sets- Muscle Mass
Week 2: 12-15 reps 3-4 sets - Definition
Week 3: 1-3 reps 5 sets - Power
Week 4: 8-10 reps
Day 1 - Abdominals
Ball Crunches Exercise Picture 1. Ball Crunches
Sets: 3Reps: 30
Jack Knives Exercise Picture 2. Jack Knives
Sets: 3Reps: 30
Exercise Ball Abdominal Leg Raises Exercise Picture 3. Exercise Ball Abdominal Leg Raises
Sets: 3Reps: 20
Air Bike Exercise Picture 4. Air Bike
Sets: 3Reps: 30
Day 1 - Calf
Day 1 - Cardio
Treadmill Exercise Picture 1. Treadmill
Duration: 15 Min Intensity: 65%
Day 1 - Legs
Squats Exercise Picture 1. Squats
Sets: 3Reps: 10
Leg Press Exercise Picture 2. Leg Press
Sets: 3Reps: 10
Leg Curl or Hamstring Curl Exercise Picture 3. Leg Curl or Hamstring Curl
Sets: 3Reps: 10
Standing Calf Raises Exercise Picture 4. Standing Calf Raises
Sets: 3Reps: 15
Leg Extension Exercise Picture 5. Leg Extension
Sets: 3Reps: 10
Lunges Exercise Picture 6. Lunges
Sets: 3Reps: 15
Day 1 - Rotator Cuff
Day 1 - Shoulders
Dips Exercise Picture 1. Dips
Sets: 3Reps: 10
Push Up Exercise Picture 2. Push Up
Sets: 3Reps: 12
Machine Military Press (Shoulder Press) Exercise Picture 3. Machine Military Press (Shoulder Press)
Sets: 3Reps: 10
Front Raises Exercise Picture 4. Front Raises
Sets: 3Reps: 12
Day 2 - Cardio
Day 2 - Chest
Bench Press Exercise Picture 1. Bench Press
Sets: 3Reps: 10
Decline Press Exercise Picture 2. Decline Press
Sets: 3Reps: 10
Incline Flyes Exercise Picture 3. Incline Flyes
Sets: 3Reps: 10
Machine Flyes (Pec Deck) Exercise Picture 4. Machine Flyes (Pec Deck)
Sets: 3Reps: 12
Close Grip Bench Press Exercise Picture 5. Close Grip Bench Press
Sets: 3Reps: 12
Day 2 - Oblique
Ball Side Crunches or Bends Exercise Picture 1. Ball Side Crunches or Bends
Sets: 3Reps: 30
Dumbbell Side Bends Exercise Picture 2. Dumbbell Side Bends
Sets: 3Reps: 30
Exercise Ball Oblique Twists Exercise Picture 3. Exercise Ball Oblique Twists
Sets: 3Reps: 20
Day 2 - Triceps
Bench Press Exercise Picture 1. Bench Press
Sets: 3Reps: 10
Tricep Pulldowns Exercise Picture 2. Tricep Pulldowns
Sets: 3Reps: 10
Decline Press Exercise Picture 3. Decline Press
Sets: 3Reps: 10
Tricep Kickbacks Exercise Picture 4. Tricep Kickbacks
Sets: 3Reps: 10
Overhead Tricep Extentions Exercise Picture 5. Overhead Tricep Extentions
Sets: 3Reps: 10
Lying Triceps Extension (Skull Crushers) Exercise Picture 6. Lying Triceps Extension (Skull Crushers)
Sets: 3Reps: 10
Close Grip Bench Press Exercise Picture 7. Close Grip Bench Press
Sets: 3Reps: 12
Day 3 - Abdominals
Crunches Exercise Picture 1. Crunches
Sets: 3Reps: 30
V-Up Exercise Picture 2. V-Up
Sets: 3Reps: 10
Twisting Leg Raises Exercise Picture 3. Twisting Leg Raises
Sets: 3Reps: 10
Day 3 - Back
Seated Row Exercise Picture 1. Seated Row
Sets: 3Reps: 10
One Arm Row Exercise Picture 2. One Arm Row
Sets: 3Reps: 10
Lat Pulldown Exercise Picture 3. Lat Pulldown
Sets: 3Reps: 12
Chin-Ups Exercise Picture 4. Chin-Ups
Sets: 3Reps: 10
Day 3 - Biceps
Day 3 - Cardio
Treadmill Exercise Picture 1. Treadmill
Duration: 30 Min Intensity: 80%
Day 3 - Lower Back
Back Extensions Exercise Picture 1. Back Extensions
Sets: 3Reps: 12
Seated Row Exercise Picture 2. Seated Row
Sets: 3Reps: 10
Lat Pulldown Exercise Picture 3. Lat Pulldown
Sets: 3Reps: 12
Day 4 - Rest Day

With this log you will be able to print off as many sheets as required to track this workout.

Off Season Wrestling Basics

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