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Description

Workout series used by Hugh Jackman in preparation for The Wolverine (modified for dumbbells only). 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
Incline Dumbbell Chest Press (6-12 Reps / Heavy)
Incline Dumbbell Chest Press (6-12 Reps / Heavy)
1 minute
Rest
1 minute

Set 2: 4 rounds
Steep Incline Dumbbell Chest Press (6 Reps)
Steep Incline Dumbbell Chest Press (6 Reps)
45 seconds
Incline Dumbbell Chest Press (6 Reps)
Incline Dumbbell Chest Press (6 Reps)
45 seconds
Flat Dumbbell Chest Press (6 Reps)
Flat Dumbbell Chest Press (6 Reps)
45 seconds
Rest
1 minute

Set 3: 4 rounds
Dumbbell Or Cable Flys (10 Reps)
Dumbbell Or Cable Flys (10 Reps)
1 minute
Rest
Rest
1 minute

Set 4: 4 rounds
Close Grip Bench Press (10 Reps)
Close Grip Bench Press (10 Reps)
1 minute
Rest
Rest
1 minute

Set 5: 4 rounds
Tricep Extensions (8 Reps)
Tricep Extensions (8 Reps)
45 seconds
Chair Tricep Dips (8 Reps)
Chair Tricep Dips (8 Reps)
30 seconds
Diamond Push Ups (8 Reps)
Diamond Push Ups (8 Reps)
30 seconds
Rest
Rest
1 minute


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