Wolverine workout.

Wolverine workout.

  • One of the many workouts that suggest how Hugh Jackman got to look like wolverine.
  • Using this on a bulk cycle i had some very nice gains.
  • Very good for building upper body while the squats and legs are excellent for burning calories and strengthening the core.
  • As always you need put the effort in to get the results / increase weight as often as possible.

Day 1 Chest & Tri’s

Sets: 4 each exercise Reps: 10-12 (last set to failure) Rest: 2 mins between sets

1: Dumbbell bench press
2. Dumbell fly
3. Feet-up bench dip
4. Cable press-down
5. Cable crossover

6. Cardio: Treadmill hill climbs

Time: 20 minutes

Start running on a treadmill set to 12km/h with one per cent elevation. Every 30 seconds increase the elevation by one percent until you need to press the stop button. Rest for a minute, then repeat.

Day 2 – LEGS

Sets: 4 each exercise Reps: 10-12 (last set to failure) Rest: 2 mins between sets

1. Barbell squat
2: Dumbbell Bulgarian split squat
3: Romanian deadlift
4: Superset 2: One-leg gym ball curl
5. Travelling dumbbell lunge

6. Cardio: Rowing machine

Distance: 4,000m (is the aim) 20 mins – 30 mins

DAY 3 – BACK / Biceps

Sets: 4 each exercise Reps: 8 (last set to failure) Rest: 2 mins between sets

1: Cable row
2: Bent-over dumbbell reverse flye
3. Hammer-grip weighted chin-up
4. EZ-bar curl
5. Inverted row

6: Exercise bike intervals Time: 20 minutes

Start by cycling at a steady pace for five minutes.
Pedal as hard as you can for 30 seconds, then pedal more slowly to recover for two minutes.
Repeat this pattern for the remaining 15 minutes.

Day 4 – Shoulders / Abs

Sets: 4 each exercise Reps: 10-12 (last set to failure) Rest: 2 mins between sets

1. Seated dumbbell shoulder press
2. Dumbbell Lateral Raise
3: Weighted crunch
4: Gym ball jackknife A
5. Bicycles Kick

Sets: 2 Reps: to exhaustion Rest: 1 minute

6 Cardio: Treadmill sprints

Time: 10×30 seconds
Set the treadmill to two per cent elevation and a fast pace.
Stand with feet either side of the running surface, then jump on it and sprint for 30 seconds.
Jump back to the starting position and rest for 30 seconds.

Repeat this pattern ten times.

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