The 4-WEEK WOLVERINE WORKOUT
General
Beginner
Dumbbell
Plan Details
The The 4-WEEK WOLVERINE WORKOUT routine by EmilMouhoubiBargfeldt is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Any
Day 1
Est. 59 min
9 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Cuban Press
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Barbell Press on Stability Ball
3 Sets x 8 Reps
Dumbbell Posterior Fly on Stability Ball
3 Sets x 8 Reps
Any
Day 3
Est. 46 min
7 exercises
Pull-Up
3 Sets x 8 Reps
Barbell One-Arm Row
3 Sets x 8 Reps
Machine Inverted Row
3 Sets x 8 Reps
Dumbbell Incline Hammer Curl
3 Sets x 8 Reps
Dumbbell Zottman Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Dumbbell Bicep Curl (Reverse Grip)
3 Sets x 8 Reps
Any
Day 2
Est. 40 min
6 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Any
Day 4
Est. 46 min
7 exercises
Cable Cross-Over
3 Sets x 8 Reps
Tricep Push-Up
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Any
Day 5
Est. 26 min
4 exercises
Sit-Up
3 Sets x 8 Reps
Barbell Zercher Squat
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
