Loading...
The Wolf's Workout v3
General
Beginner
Machine strength
Plan Details
The The Wolf's Workout v3 routine by JedediahLeavell is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Chest, Shoulders, and Triceps
Est. 54 min
7 exercises
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Decline Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Tue
Abs
Est. 39 min
6 exercises
Smith Machine Squat
3 Sets x 5 Reps
Barbell Deadlift
3 Sets x 5 Reps
Parallel Bar Leg Raise
3 Sets x 12 Reps
Decline Crunch
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Barbell Curl
3 Sets x 8 Reps
Fri
Legs
Est. 49 min
7 exercises
Machine Leg Press
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Sat
Back, Biceps, and Forearms
Est. 53 min
7 exercises
Pull-Up
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 12 Reps
Barbell Reverse Curl
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
