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IFBB Pro Dennis Wolf Workout & Diet
NOTE: This is taken from musclebreak.com
THE DENNIS WOLF WORKOUT
Day 1 – Chest and Biceps
Incline barbell bench press – 2 warm up sets, then 3×8-12
Bench press – 2×8-12
Incline flyes – 2×8-12
Cable crossovers – 1×15
Seated dumbbell curls – 2 warm up sets, then 2×10
Barbell curls – 2×10
One-arm cable curls – 1×12 each arm
Day 2 – Legs
Leg extensions – 1 warm up set, then 3×15
Leg press – 2×12
Squats – 1×15, then 1×10
Lying leg curls – 3×10-15
Good mornings – 2×10
One-legged curls – 1×10 each leg
Standing calf raises – 3×15
Sitting calf raises – 2×15
Day 3 – Back and Rear Delts
Dumbbell pullovers – 1 warm up set, then 2×10
Close grip pull downs – 2×10
Barbell rows – 2×10
Seated one arm rows – 1×12 each arm
Lying reverse flyes – 3×12
One arm cable reverse flyes – 2×12 each arm
Shrugs – 2×10
Day 4 – Shoulders, triceps and abs
Front shoulder press machine – 1 warm up set, then 3×10-12
Dumbbell side lateral raise – 2×10
One arm cable lateral raise – 1×10 each arm
Cable push downs – 1 warm up set, then 3×10-12
French press – 2×10
One arm cable push downs – 1×15 each arm
Sit ups – 3×15-20
THE DENNIS WOLF DIET PLAN (OFF SEASON)
Meal 1: 1/2 cup oatmeal, 1 banana and 100g of protein powder
Meal 2: 40 grams protein powder (post-workout)
Meal 3: 10 oz chicken breast, 1/2 cup brown rice
Meal 4: 14 oz fish, 1/2 cup brown rice
Meal 5: 10 oz steak, 1/2 cup brown rice
Meal 6: 10 oz chicken breast, 10 oz potato
Meal 7: 80 grams protein from powder
THE DENNIS WOLF DIET PLAN (PRE CONTEST)
Meal 1: 1 cup Oatmeal, 10 Egg Whites, 1 serve Protein Powder
Meal 2: 5 oz. Lean Ground Beef, 2 oz. Cashews
Meal 3: 6oz. Chicken Breast, 3 Whole Eggs
Meal 4: Lean Mass Matrix (supplement)
Meal 5: Vitargo-CGL (supplement)
Meal 6: 6oz. Flounder Broiled, 1 cup Green Beans
Meal 7: 2 serves Protein Powder
*He also adds 120 minutes of cardio
CLICK HERE IF YOUR INTERESTED IN MORE BODYBUILDING ARTICLES, WORKOUTS AND MOTIVATION PLEASE BE SURE TO CHECK OUT THE SITE. WE REALLY APPRECIATE ALL THE SUPPORT WE CAN GET.
THE DENNIS WOLF WORKOUT
Day 1 – Chest and Biceps
Incline barbell bench press – 2 warm up sets, then 3×8-12
Bench press – 2×8-12
Incline flyes – 2×8-12
Cable crossovers – 1×15
Seated dumbbell curls – 2 warm up sets, then 2×10
Barbell curls – 2×10
One-arm cable curls – 1×12 each arm
Day 2 – Legs
Leg extensions – 1 warm up set, then 3×15
Leg press – 2×12
Squats – 1×15, then 1×10
Lying leg curls – 3×10-15
Good mornings – 2×10
One-legged curls – 1×10 each leg
Standing calf raises – 3×15
Sitting calf raises – 2×15
Day 3 – Back and Rear Delts
Dumbbell pullovers – 1 warm up set, then 2×10
Close grip pull downs – 2×10
Barbell rows – 2×10
Seated one arm rows – 1×12 each arm
Lying reverse flyes – 3×12
One arm cable reverse flyes – 2×12 each arm
Shrugs – 2×10
Day 4 – Shoulders, triceps and abs
Front shoulder press machine – 1 warm up set, then 3×10-12
Dumbbell side lateral raise – 2×10
One arm cable lateral raise – 1×10 each arm
Cable push downs – 1 warm up set, then 3×10-12
French press – 2×10
One arm cable push downs – 1×15 each arm
Sit ups – 3×15-20
THE DENNIS WOLF DIET PLAN (OFF SEASON)
Meal 1: 1/2 cup oatmeal, 1 banana and 100g of protein powder
Meal 2: 40 grams protein powder (post-workout)
Meal 3: 10 oz chicken breast, 1/2 cup brown rice
Meal 4: 14 oz fish, 1/2 cup brown rice
Meal 5: 10 oz steak, 1/2 cup brown rice
Meal 6: 10 oz chicken breast, 10 oz potato
Meal 7: 80 grams protein from powder
THE DENNIS WOLF DIET PLAN (PRE CONTEST)
Meal 1: 1 cup Oatmeal, 10 Egg Whites, 1 serve Protein Powder
Meal 2: 5 oz. Lean Ground Beef, 2 oz. Cashews
Meal 3: 6oz. Chicken Breast, 3 Whole Eggs
Meal 4: Lean Mass Matrix (supplement)
Meal 5: Vitargo-CGL (supplement)
Meal 6: 6oz. Flounder Broiled, 1 cup Green Beans
Meal 7: 2 serves Protein Powder
*He also adds 120 minutes of cardio
CLICK HERE IF YOUR INTERESTED IN MORE BODYBUILDING ARTICLES, WORKOUTS AND MOTIVATION PLEASE BE SURE TO CHECK OUT THE SITE. WE REALLY APPRECIATE ALL THE SUPPORT WE CAN GET.
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