Fountain-Fort Carson Wrestling Lifting Plan

CHEST, TRICEPS AND BICEPS

Exercise
Warmup- Jump rope
Push ups
Bench Press
Super Set dumbbell flys
A
Partner Curls (Up to 7 back to 1)
Super Set Tricep snapdowns
B
Hammer Curls
Core
Finisher

sets
As many as needed
4
3
3
3
3

reps/time
10 minutes
50
10, 8, 6,6
12
12
6
12
5 minutes
as long as possible

Core exercises

Back and Shoulders

Exercise
Warmup-Ladders
Pull ups
Power cleans
Super Set Dumbbell Press
A
Dumbbell bent over rows
Super Set Iron Crosses
B
Glute Hams
Core/
Finisher

Sets
4
4
3
3
3
3

Reps/Time
10 minutes
12
10, 8, 6,6
12
12
6
12
6 minutes
as long as possible

Core exercises

LEGS
Exercise
Warm up-Box Jumps and lunges
Squat ball throws
Squats
Super Set TRX Pistol squats
A
Step Ups
Core Blaster

Sets
4
4
3
3

Reps/Time
10 minutes
12
10, 8, 6,6
6
8
15 minutes

Core exercises

WEIGHT LIFTED EACH WEEK (YOU SHOULD SEE AN INCREASE IN WEIGHT LIFTED)
CHEST, TRICEPS AND BICEPS
Exercise
Warmup- Jump rope
Push ups
Bench Press
Super Set dumbbell flys
A
Partner Curls (Up to 7 back to 1)
Super Set Tricep snapdowns
B
Hammer Curls
Core

4
BODY WEIGHT
BODY WEIGHT

MAX

MAX

MAX

BODY WEIGHT

Back and Shoulders

Exercise
Warmup-Ladders
Pull ups
Power cleans
Super Set Dumbbell Press
A
Dumbbell bent over rows
Super Set Iron Crosses
B
Glute Hams
Core

4
BODY WEIGHT
BODY WEIGHT

BODY WEIGHT

LEGS
Exercise
Warm up-Box Jumps and lunges
Squat ball throws
Squats
Super Set TRX Pistol squats
A
Step Ups
Core Blaster

4
BODY WEIGHT

BODY WEIGHT