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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
Barbell Or Dumbbell Deadlift (3-10 Reps)
Barbell Or Dumbbell Deadlift (3-10 Reps)
1 min 15 secs
Rest
Rest
1 min 15 secs

Set 2: 4 rounds
Romanian Deadlift (Bar Or Dumbbells) (10 Reps)
Romanian Deadlift (Bar Or Dumbbells) (10 Reps)
1 minute
Rest
Rest
1 minute

Set 3: 4 rounds
Weighted Pile Squats (or Zercher Squats) (12 Reps)
Weighted Pile Squats (or Zercher Squats) (12 Reps)
1 minute
Rest
Rest
1 minute

Set 4: 4 rounds
Weighted Ball Crunch Or Incline Sit Up (10 Reps)
Weighted Ball Crunch Or Incline Sit Up (10 Reps)
1 minute
Rest
Rest
45 seconds

Set 5: 4 rounds
Right Dumbbell Woodchops / Barbell Land Mines (10 Reps)
Right Dumbbell Woodchops / Barbell Land Mines (10 Reps)
1 minute
Left Dumbbell Woodchops / Barbell Land Mines (10 Reps)
Left Dumbbell Woodchops / Barbell Land Mines (10 Reps)
1 minute
Rest
Rest
1 minute


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