Keller Wrestling Weight Training Push-Pull Workout

Day 1: Chest and Triceps
Chest:
Warm-up: Flat bench flys - 2 sets of 8 to 10
Flat bench press 1 set light 10 reps
5 sets of 5 heavy flat bench press
5 sets of 5 heavy incline bench press
3 sets of 5 heavy flat bench flys
Triceps:
5 sets of 6 to 10 Kick backs
5 sets of 6 to 10 nose busters
5 sets of 6 to 10 seated dips

Day 2: Back and Bicep
Back:
Warm-up: pull-ups wide grip 3 sets of 12, 10, 8
5 sets of 5 heavy bent over rows
5 sets of 5 to 8 heavy cross over pull
5 sets of 5 heavy lat pull down
Biceps:
5 sets of 5 straight bar curl (start wide grip and end close grip)
5 sets of 5 curl bar (in and out grip)
5 sets of 5 dumb-bell curls

Day 3: Legs and Shoulders
Legs:
Warm-up: Extensions 3 sets of 15
Back squat 1 set of 5 light
5 sets of 5 heavy back squat
5 sets of 5 heavy front squat
5 sets of 5 heavy lunges (alternate feet)
6 sets of 15 toe raises and hamstrings
Shoulders:
5 sets of 10 straight bar shrugs
5 sets of 5 behind the neck press
5 sets of 5 dumb-bell press (alternate arms; 5 per arm)

Day 4: OFF

Day 5: Chest and Triceps
Chest:
Warm-up: flys 2 sets of 10
3 sets of 10 light flat bench press
3 sets of 10 light incline bench press
3 sets of 10 light incline flys
Triceps:
3 sets of 12 close grip chest burnouts with the curl bar
3 sets of 15 behind the neck press with a dumb-bell
3 sets of 15 Push downs

Day 6: Back and Biceps
Back:
3 sets of wide grip pull-ups as many as you can
3 sets of 10 lat pull downs
3 sets of 10 light bent over rows
Biceps:
3 sets of 10 light straight bar
3 sets of 10 light curl bar
3 sets of 10 light dumb-bell

Day 7: Legs and Shoulders
Legs:
5 sets of 12 extensions
3 sets of 8 light back squats
3 sets of 8 hack squats (between legs)
5 sets of 15 hamstrings and toe raises
Shoulders
3 sets of 12 Dumb-bell shrugs
3 sets of 12 upright rows
3 sets of 10 Dumb-bell Press

Day 8: OFF then go back to Day 1

Keller Wrestling Running Workout
2 Days A Week
Hills Sprinting 10-15minutes
Flat Sprinting 100yards 5-7minutes
3 Days A Week
Distance 2-3 Miles