NYM Wrestling Workout Plan

Full body workout program focused on explosive strength, muscular endurance, flexibility, and joint strength.
It is a very versatile plan that can be adjusted based on experience and your body type

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Bicep Curl (Dumbbell)

Hammer Curl (Dumbbell)

Lat Pulldown

Wide Grip Pull-Up

Lats and biceps 

Bench Press (Barbell)

Dip (Weighted)

Dip (Bodyweight)

Skull Crusher (Barbell)

Chest and triceps 

Arnold Press

Pull-Up (Bodyweight)

Shrug (Trap Bar)

shoulders and traps

Battle Ropes

shoulders, traps, and forearms

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