FREE WR Gym Workout

This is a 3 split workout for WRs to do in the gym to improve their strength, power and explosion. I hope you enjoy

SPLIT 1

Pause Bench Press 5x5 (pause for 2 seconds at the bottom of the lift)

Superset with

Barbell Push Jerk 5x5

1 minute 30 seconds rest in between sets

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SPLIT 2

Pause Squats 5x8 (hold the squat parallel for a 2 second pause)

Superset with

Power Cleans 5x5

1 minute 30 seconds rest in between sets

SPLIT 3 (core finisher(

Med Ball Russian Twist

3x30 reps

Superset with

Flutter Kicks (look up on google if needed)

3x30 seconds

Superset with

Plank

3x1 minute holds

1 minute rest in between sets

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