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Men's Health Wolverine Workout
Bulking
Intermediate
Barbell
Plan Details
The Men's Health Wolverine Workout routine by tgb13 is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
The Men's Health Wolverine Workout from June 2014. 50 reps means "50 Club": "Pick a weight you can lift 12 times, then take it in turns to reach 50 reps with a partner. Do your max and rest while the other guy does his. If you can do more than 12, up the weight. Can't do 12? Lower the reps." Supersets (not including exercises that aren't to be supersetted): Day 1: Calf raise & Hanging Knee Raise Day 2: Bench press & dumbbell row Dumbbell shoulder press & barbell bent over row Dumbbell Arnold press & barbell upright row Lat raise, front raise, rear fly, overhead press, all done as one exercise. Day 3: Pull-up & incline bench press Bodyweight row & weighted press up Narrow chin up, barbell bicep curl, tricep pushdown, narrow press up (quadset)
Routine detail
Day 1
Legs
Est. 54 min
5 exercises
Barbell Deep Squat
8 Sets x 6 Reps
Barbell Front Squat
1 Set x 50 Reps
Machine Single-Leg Press
4 Sets x 20 Reps
Barbell Standing Calf Raise
4 Sets x 12 Reps
Parallel Bar Hip Raise
4 Sets x 12 Reps
Day 2
Chest, Back, Shoulders
Est. 83 min
10 exercises
Barbell Bench Press
6 Sets x 8 Reps
Dumbbell One-Arm Row
6 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Barbell Upright Row
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Day 3
Legs, Back, Chest, Arms,
Est. 79 min
9 exercises
Barbell Deadlift
4 Sets x 5 Reps
Pull-Up
8 Sets x 6 Reps
Dumbbell Incline Bench Press
8 Sets x 6 Reps
Push-Up
1 Set x 50 Reps
Machine Inverted Row
1 Set x 50 Reps
Chin-Up (Close Grip)
4 Sets x 1 Reps
Barbell Curl
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Push-Up (Close Hand)
4 Sets x 10 Reps
