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Chest you can do wide/close grip benchpress. Triceps you can do benchpress/pushups/30's. Back you can do a backcircut, if you have one, if not, do some pullups, hangcleans, military press and maybe some deadlift. Biscepts you could just do 4 sets of 8 for each arm, but I dont see what you would need your biceps for if your wrestling, but you can always do curls for the girls. For legs I would do either some squats/legpress, and then some weighted stepups and weighted lunges. That sould be a pretty good workout if you do everything correctly.

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6'1 195 lbs.

Bench 330 x 1
Squat 425 x 1
Deadlift 450 x 1

Don't recommend wide grip or close grip bench for a chest workout. A normal regular grip is all anyone should use.

A wider grip has been shown to limit initial force production.(31) It is also worth noting that a wider grip generally allows far less horizontal bar displacement than a closer grip. Contrary to popular belief, a wider grip does not stress the pectorals more than a closer grip, although the triceps are recruited to a much greater degree with a narrower grip due to the greater vertical displacement of the bar.(10)

10. Clemons, J.M., and C. Aaron. Effect of grip width on the myoelectric activity of the prime movers in the bench press. J. Strength Cond. Res. 11(2):82-87. 1997.

31. Lander, J.E., B. Bates, J. Sawhill, and J. Hamill. A comparison between free-weight and isokinetic bench pressing. Med. Sci. Sports Exerc. 17:344-353. 1985.

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