wolvey
General
Intermediate
Dumbbell
Plan Details
The wolvey routine by numonetim is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Any
chest and shoulders
Est. 64 min
10 exercises
Barbell Bench Press
4 Sets x 5 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Cuban Press
3 Sets x 10 Reps
Barbell Rear Military Press
4 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 8 Reps
Barbell Front Raise
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Any
leg and abs
Est. 41 min
7 exercises
Barbell Squat
3 Sets x 6 Reps
Barbell Front Squat
3 Sets x 6 Reps
Machine Leg Press
3 Sets x 6 Reps
Machine Seated Calf Raise
3 Sets x 6 Reps
Hanging Leg Raise
3 Sets x 6 Reps
Decline Crunch
3 Sets x 6 Reps
Crunch
3 Sets x 6 Reps
Any
arms
Est. 116 min
9 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 5 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Machine Inverted Row
4 Sets x 10 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
Dumbbell Zottman Curl
4 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 8 Reps
Cable Reverse Curl
4 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Running
1 Set
Any
chest and triceps
Est. 53 min
7 exercises
Barbell Incline Bench Press
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 18 Reps
Cable Cross-Over
4 Sets x 10 Reps
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
