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The 4-Week Wolverine Workout

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  • 9

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Routine

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Upper Body

Exercise
Equipment
Sets
Reps
Rest
Equipment
Barbell, Bench
Sets
4
Reps
5,4,3,10*
Rest
2.5 min
*See percentage chart.
Equipment
Dumbbells
Sets
4
Reps
10
Rest
1 min
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
--
Exercise 6 of 9

Dumbbell Lateral Raise

Equipment
Dumbbells
Sets
4
Reps
12
Rest
--
Exercise 7 of 9

Dumbbell Front Raise

Equipment
Dumbbells
Sets
4
Reps
12
Rest
--
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
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