The Wolverine Workout (Day 4 - Chest & Triceps)

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)

1 minute

Rest

1 minute

Set 2: 4 rounds

Steep Incline Dumbbell Chest Press (6 Reps)

45 seconds

Incline Dumbbell Chest Press (6 Reps)

45 seconds

Flat Dumbbell Chest Press (6 Reps)

45 seconds

Rest

1 minute

Set 3: 4 rounds

Dumbbell Or Cable Flys (10 Reps)

1 minute

Rest

1 minute

Set 4: 4 rounds

Close Grip Bench Press (10 Reps)

1 minute

Rest

1 minute

Set 5: 4 rounds

Tricep Extensions (8 Reps)

45 seconds

Chair Tricep Dips (8 Reps)

30 seconds

Diamond Push Ups (8 Reps)

30 seconds

Rest

1 minute

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