The 4-Week Wolverine Workout

Exercise 1 of 9

How To: Barbell Bench Press

Equipment

Barbell, Bench

Sets

4

Reps

5,4,3,10*

Rest

2.5 min

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*See percentage chart.

Exercise 2 of 9

Dumbbell Shoulder Press

Equipment

Dumbbells

Sets

4

Reps

10

Rest

1 min

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Exercise 3 of 9

Behind-the-Neck Shoulder Press

Equipment

Sets

4

Reps

10

Rest

1 min

How to

Exercise 4 of 9

Cuban Press

Equipment

Sets

4

Reps

10

Rest

1 min

Hold a barbell with a wide, overhand grip and let it hang at your waist. Bend your arms so that your elbows form 90° angles, then rotate your forearms back until the bar is overhead. Press up to lock out your elbows, then return to starting position.

Exercise 5 of 9

Bodyweight Dip

Equipment

Dip Station

Sets

4

Reps

10

Rest

--

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Exercise 6 of 9

Dumbbell Lateral Raise

Equipment

Dumbbells

Sets

4

Reps

12

Rest

--

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Exercise 7 of 9

Dumbbell Front Raise

Equipment

Dumbbells

Sets

4

Reps

12

Rest

--

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Exercise 8 of 9

Dumbbell Rear-Delt Flye

Equipment

Dumbbells

Sets

4

Reps

12

Rest

--

Exercise 9 of 9

Seated Dumbbell Overhead Press

Equipment

Sets

4

Reps

12

Rest

1 min