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Description

Workout series (1 of 5) used by Hugh Jackman in preparation for The Wolverine. 4 weeks, 5 days per week. Build from 60% to 90% (of max) from weeks 1-3 (increasing 5-10% each rep) on press, squats, weighted pull ups & dead lifts. On week 4 use 40% to 60%, then add 5-10% on max weights after 4 weeks.


Exercises

Set 1: 4 rounds
Bench Press (3-10 Reps)
Bench Press (3-10 Reps)
1 minute
Rest
Rest
1 minute

Set 2: 4 rounds
Overhead Press (10 Reps)
Overhead Press (10 Reps)
1 minute
Rest
Rest
45 seconds

Set 3: 4 rounds
Behind The Neck Barbell Shoulder Press (10 Reps)
Behind The Neck Barbell Shoulder Press (10 Reps)
1 minute
Rest
Rest
45 seconds

Set 4: 4 rounds
Dumbbell Upright Row To Press (Cuban Press) (10 Reps)
Dumbbell Upright Row To Press (Cuban Press) (10 Reps)
1 minute
Rest
Rest
45 seconds

Set 5: 4 rounds
Chair Tricep Dips (10 Reps)
Chair Tricep Dips (10 Reps)
30 seconds
Rest
Rest
30 seconds

Set 6: 4 rounds
Dumbbell Lateral Shoulder Raises (12 Reps)
Dumbbell Lateral Shoulder Raises (12 Reps)
40 seconds
Rest
Rest
30 seconds

Set 7: 4 rounds
Dumbbell Lateral Shoulder Raises (8 Reps)
Dumbbell Lateral Shoulder Raises (8 Reps)
25 seconds
Dumbbell Front Raises (8 Reps)
Dumbbell Front Raises (8 Reps)
25 seconds
Dumbbell Rear Lateral Raises (8 Reps)
Dumbbell Rear Lateral Raises (8 Reps)
25 seconds
Overhead Press (8 Reps)
Overhead Press (8 Reps)
25 seconds
Rest
Rest
1 minute


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