Wrestling 101 - Off-Season #2: 2x A Week
| DAY: |
DATE: |
TIME: |
am/pm |
CARDIO TODAY? YES NO |
EXERCISE |
DURATION |
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| LENGTH OF WORKOUT: | WEIGHT: | LOCATION: | |
MOOD WHEN STARTING: | |||
Instructions: In the white spaces below, fill in the weight you used and the number of reps you performed. If you did 100 pounds for 10 reps, you would write "100 X 10". The gray boxes below are not used.
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| Romanian Deadlift: 3 sets of 15 reps | XX | |||
| Dumbbell Bench Press: 4 sets of 12 reps | ||||
| Lat Pulldowns: 4 sets of 12 reps | ||||
| Barbell Shrugs: 4 sets of 12 reps | ||||
| Dumbbell Shoulder Press: 4 sets of 12 reps | ||||
| Dumbbell Preacher Curls: 4 sets of 12 reps | ||||
| Lying Tricep Extensions: 4 sets of 12 reps | ||||
| Jack Knife Crunches: 3 sets of 20 reps | XX | |||
| Back Hyperextensions: 4 sets of 12 reps |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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