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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
Weighted Pull-ups (3-10 Reps)
Weighted Pull-ups (3-10 Reps)
45 seconds
Rest
Rest
1 minute

Set 2: 4 rounds
One-Armed Row - Left (12 Reps)
45 seconds
One Armed Row - Right (12 Reps)
45 seconds
Rest
Rest
1 minute

Set 3: 4 rounds
Inverted Row (10 Reps)
45 seconds
Rest
Rest
45 seconds

Set 4: 4 rounds
Incline Dumbbell Curls (10 Reps)
Incline Dumbbell Curls (10 Reps)
45 seconds
Rest
Rest
45 seconds

Set 5: 4 rounds
Zottman Curls (8 Reps)
Zottman Curls (8 Reps)
45 seconds
Cross Body Alternating Bicep Curls (8 Reps Each Arm)
Cross Body Alternating Bicep Curls (8 Reps Each Arm)
1 min 30 secs
Reverse Grip Curls (8 Reps)
Reverse Grip Curls (8 Reps)
45 seconds
Rest
Rest
1 minute


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