FREE WR Gym Workout

Warm Up


30 seconds jumping jacks

20 arm circles forward

20 arm circles backwards

20 pushups

20 sit ups

10 jump squats

10 lunges

30 seconds of sit ups

30 seconds bicycle kicks



SPLIT 1


Barbell Push Jerk 5 sets of 6-8 reps (light weight)



Superset with 


Tempo (control the weight down for 3 seconds, then go up with it for 3 seconds) Dumbbell Bench Press 5 sets of 5 


Superset with


Band Push Ups 5 sets of 10-12




1 minute 30 seconds rest in between sets 



Also if you guys would like an 8 week WR gym & on field workout plan similar to this with the exact exercises mapped out with sets/reps and a video example of each route running drill- checkout the link below! ⬇️⬇️


https://www.firstdowntraining.com/product-page/ultimate-8-week-wr-training-schedule




SPLIT 2


Single Leg Half Bosu Ball Barbell Bicep Curls (stand with one leg on a half bosu ball ton balance)



5 sets of 8 reps


Superset with


Single Leg Half Bosu Ball DB Tricep Extension 5 sets of 8 reps



Superset with 


Both Feet On Bosu Ball DB Hammer Curls 5 sets of 6 reps each side 




1 minute rest in between sets 



SPLIT 3


DB Reverse Forearm Curls 5 sets of 8 reps


Superset with


Barbell Forearm Curls 5 sets of 8 reps


1 minute rest in between sets



ALSO, WE ARE TRAVELING TO 15 MORE STATES FOR QB/WR CAMPS! We are coming to San Francisco CA, Orlando FL, The DMV, Charlotte NC, New Orleans LA, Dallas TX, St. Louis MO, Honolulu HI, Boston MA, Cleveland OH, Austin TX, Seattle WA, Newark NJ, Denver CO, & Los Angeles CA…. If you want more info and want to know how you can sign up, checkout the link below! 


https://www.firstdowntraining.com/book-online

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