Alvo fight camp 1

This should help those of you who train at least 3 times a week develop some strength in a safe comfortable manner at a commercial gym. I made sure to reduce axial loading to avoid overwork. I wrestle x4 days a week in 1 hour blocks. This should allow for training and recovery with that in mind. Play with it and let me know what you think.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Bench Press (Barbell)

Overhead Press (Barbell)

Chest Fly (Cable)

Lateral Raise (Machine)

Overhead Tricep Extension (Cable)

Seated Row (Cable)

Lat Pulldown (Close Grip)

Rear Delt Fly (Machine)

Romanian Deadlift (Barbell)

Prowler Push

Belt Squat

Hip Thrust (Machine)

Back Extension

Punching Bag

Trap Bar Deadlift

Hanging Leg Raise

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