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Chest/Shoulders and Tricep Workout For Wrestlers

By Ben Boudro SCCC, CSCS , 03/28/16, 3:45PM EDT


  • 8 Weeks of Done-For-You Workouts
  • Videos for Each and Every Exercise (No Guessing) 
  • Nutrition Program Designed For Wrestlers
  • 8 Weeks of Done-For-You Meals 
  • Healthy Food Grocery List 

What are you doing this off-season?

It's Monday and yes I have fallen victim to International Chest Day. Yep! I crushed upper body and I loved it.

Now you can join me.

This workout from start to finish should take you 50 minutes. No messing around just get in and punish your upper body then get on with your day. You will thank me after this one!

I got this upper body workout from my 8 week program that was just released last week. Holy ish my chest is on fire.

If you see that the exercise is underlined its because you can click it and it will send you right to the video. And because I'm a bad ass.

The Warm Up 

  • Jumps in place
  • OH Squat X 10 Reps
  • World’s Best Stretch X 5 ea. Way
  • Push Up to Yoga Pose X 10
  • Lateral Lunge to Lean X 5 ea. Side
  • Side Lying Windmills X 5 ea. Side

***Front Plank @ 2:30


  • Bench Press                                       2X10, 2X5, 1X3
  • Plyo Push Ups                                   2X10              Rest for 1:30 between sets
  • DB 1 Arm Arnold Press                    2X10ea.

Start with Bench to Plyo Push Ups for the first 2 sets

Then do Bench to DB 1 Arm Arnold Press for the next 2 sets


  • Incline Bench Press                          4X12
  • DB Pullover                                        3X10           Rest for 1:30 in between sets
  • DB Flat Fly’s                                       3X10
  • Band Tricep Press Down                  X50

Push Up Finisher:

Time yourself for how fast you can complete these exercises in order

X10, 5, 3, 1

1st Round = 10 Reps of each 2nd Round = 5 Reps of each 3rd Round = 3 Reps of each 4th Round = 1 Rep for each

As you can see it's pretty intense but if you take your time and follow the rest protocol you will be able to make it through and you will see some huge gains with your upper body muscles.


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Chase It!

Ben Boudro

The Nutrition Plan for This Workout!