To All Wrestlers,

This is a 4 Day workout that will allow you to build strength and muscle.
If you have questions about this workout please contact Coach Mathews for more details.

This is a 4 day rotation with 2 days on and then a cardio day before starting the next 2 days.  
So for example if you started working out on Monday your schedule would be as follows:

Mon:   Day 1 Workout
Tues:  Day 2 Workout
Wed:   Cardio Running and Jumping Rope
Thurs: Day 3 Workout
Fri:   Day 4 Workout
Sat:   Cardio Running and Jumping Rope
Sun:   Rest

Here are the links to the different days workouts.  
I suggest you print them off and keep them in a book.  
After each workout fillout your weights that you lifted 
so you can see your progress.  Each time you are able to 
finish the required reps add 10 pounds to the previous 
weight the next time you workout.

Day 1 Workout
Day 2 Workout
Day 3 Workout
Day 4 Workout
12x12 Workout
5 Day Workout