Results 1 to 3 of 3
  1. #1

    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.


  2. #2



    Thank you

    Did not know who he was until I opened the link. I was astounded by the picture.

    I have been missing from the weightlifting world for many moons....
    Last edited by XJCasper; 04-14-2016 at 11:14 AM.


  3. #3



    Thanks.
    Dennis is great, hope he takes Olimpya!


Tags for this Thread

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •