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1)
Utilize the 1-2-3-4 stretching routine.
DAY
1
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Parallel
Squats
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2*10;
3*3
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Push
Presses
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2*10;
3*3
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Leg
Curls
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2*20
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Inclined
Bench Press
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1*15;
5*5
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Weighted
Dips
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2
sets to failure
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Seated
D/B Rows + D/B Presses
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3*8
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Wrestlers
Neck Roll
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1*20
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Abdominal
Drills - Russian Twists with 20 lb medicine ball
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DAY
2
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Leg
Presses
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2*10;
3*5
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Hang
Cleans
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3*3
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Stiff
Legged Deadlifts
|
2*20
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D/B
Shoulder Press
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2*10;
3*3
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Weighted
Dips
|
2
sets to failure
|
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Seated
D/B Curls
|
3*8
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Figure
Four Groin In / Out Drill
|
1*20
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Abdominal
Drills - Twisting Crunches on Swiss Ball
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DAY
3
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Lunges
|
3*20
|
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Push
Presses
|
3*10
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Hang
Cleans
|
3*10
|
|
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Leg
Curls
|
2*20
|
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Bench
Press
|
1*15;
5*5
|
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Wrist
Curls + D/B Hammer Curls
|
3*8
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Superset
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Wrestlers
Neck Roll
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1*20
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Seated
Calf Raises
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2*20
immediately follow each set with 1*30
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Abdominal
Crunches on Swiss Ball
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