Workout routine

[iWRESTLE]

i'm a highschool wrestler, next year will be my senior year. as of right now, i haven't ever taken a suplement, let alone steroids. but i have been liftin the past few years. i'm a smaller sized guy, i guess you could say. i'm 5'6 and 155 punds [in the off season] i wrestle 145 lbs. and i'm hopin to get back down there next season. i dont mind bumpin up a weight class if im strong enough, but i dont want to have to because i cant cut the weight i need. most of my friends lift for football, so they put on mass amounts of weight over the summer. i play football too, but love wrestling, so i cant put on all the unnecessary pundage that they can. i started liftin with my friend when i joined a new gym recently, and in stead of doing a few muscle groups a day, he focuses on one every day. for example, one day will be ALL chest, with like 8-10 different lifts, at 8-10 reps each. then the next day the same with back, then arms, then sholuders, then legs. i've added some olympic power lifts one of our days too.

can anyone respond with any thoughts or comments on what im doing now, and definitely make any suggestions that will help me gain strength and size over the summer

 

[Theonlyoperator]

You should probably go with something like this (PB's routine from pg. 6 of the deadlift sticky)

Monday:
Squats 2 x 5
Box squats 2 x 5
Leg presses 1 x 20 (pick 1 of the squats + the leg presses)
hips 1 x 20-25 reps
posterior core movement 2 x 10-20reps
Calves (your choice of exercise if you like) 2 x 10
heavy abs 2 x 20

Tuesday:
Wide grip flat bench 2 x 6 (index fingers on the rings)
flat bench hammer grip db press 2 x 8-12 reps
tricep push downs 1-2 x 8-100reps. (yup 100)
db side laterals 1-2 x 10reps light
db front raises 1-2 x 10reps light
pull-a-parts 1-2 x 20reps

Thursday:
Dead lifts (rotate variations each week) 2 x 5
posterior core movement 2 x 10-20reps
rows 2 x 4-8reps
Reverse grip narrow grip pull downs 2 x 4-8reps
Standing wide grip curls 2 x 8-12 reps (or your favorite curl here)
hammer curls or reverse curls 2 x 8-12reps
heavy abs 2 x 20reps

Then since your wrestling i think on Saturday you should add in some Olympic lifts(Definitley CLEANS) and some sprints and then you should definitley work in some mat time on wed. and fri. because thats gonna be the most important thing. I wrestled in high school and really regretted not getting enough mat time in the off season especially when i double dipped at sectionals.