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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
Dumbbell Squats Or Barbell Back Squat (3-10 Reps)
Dumbbell Squats Or Barbell Back Squat (3-10 Reps)
1 minute
Rest
Rest
45 seconds

Set 2: 4 rounds
Front Dumbbell Or Barbell Squats (10 Reps)
Front Dumbbell Or Barbell Squats (10 Reps)
1 minute
Rest
Rest
45 seconds

Set 3: 4 rounds
Right Bulgarian Split Squats with Dumbbells (10 Reps)
Right Bulgarian Split Squats with Dumbbells (10 Reps)
1 minute
Rest
Rest
30 seconds
Left Bulgarian Split Squats with Dumbbells (10 Reps)
Left Bulgarian Split Squats with Dumbbells (10 Reps)
1 minute
Rest
Rest
30 seconds

Set 4: 4 rounds
Calf Raises (12 Reps)
45 seconds
Rest
Rest
45 seconds

Set 5: 4 rounds
Leg Curls
Leg Curls
12 reps
Rest
Rest
45 seconds

Set 6: 4 rounds
Dumbbell Side Bends
Dumbbell Side Bends
20 reps
Dumbbell Side Bends
Dumbbell Side Bends
20 reps
Rest
Rest
30 seconds


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