My Weighted Routine (open to criticism)

Just to get strong and also have time for wrestling, please let me know what I can improve I am always open to learning and getting better

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Squat (Barbell)

Romanian Deadlift (Barbell)

Lunge (Barbell)

Power Clean

Legs

Dip (Bodyweight)

Dip (Weighted)

Overhead Press (Barbell)

Bench Press (Close Grip)

Push

Pull-Up (Bodyweight)

Pull-Up (Weighted)

Deadlift (Barbell)

Bent Over Row (Barbell)

Pull

Bench Press (Barbell)

AD Press

Overhead Tricep Extension (Cable)

Neck Extension

Neck Flexion

Upper

Hang Clean

Hyperextension

Hanging Leg Raise

Bulgarian Split Squat (Dumbbell)

Standing Calf Raise

Lower

Cardio (LISS)

Sprint

Shadow Kick Boxing

Kettlebell Swing

Rest/Conditioning Day

Chin-Up (Bodyweight)

Chin-Up (Weighted)

Military Press (Barbell)

Rotational Landmine Push Press

Barbell Row

Reverse Pec Deck

Power Shrug

Shoulders/Back

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