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Dennis Wolf Workout routine and Diet plan

Dennis Wolf Workout routine and Diet planDennis Wolf Workout training tells that Dennis Wolf is a professional bodybuilder. He is known for his small waist and big outer quad sweep. He recently won 2014 Arnold Classic with first place. The Big Bad Wolf could easily be Mr. Olympia in the very near future. Let us look at Dennis Wolf's Bodybuilding Workout routine.

Height: 5 ft 11 in or 180 cm
Weight: 260 pounds (contest), 300 pounds (off-season)
Chest: 142 cm or 56 inches
Biceps: 56 cm or 22 inches
Waist: 74 cm or 29 inches
Quads: 79 cm or 31 inches
Calves: 43 cm or 17 inches




Dennis Wolf Workout routine

Monday: Chest and Biceps

    Incline barbell bench press: 2 sets for warm up
Incline barbell bench press: 3 sets of 8-12 reps
    Bench press: 2 sets of 8-12 reps
    Incline flyes: 2 sets of 8-12 reps
    Cable crossovers: 1 set of 15 reps
    Seated dumbbell curls: 2 sets of 10 reps
    Barbell curls: 2 sets of 10 reps
    One-arm cable curls: 1 set of 12 reps each arm

Tuesday: Legs

    Leg extensions: 1 set for warm up
Leg extensions: 3 sets of 15 reps
    Leg press: 2 sets of 12 reps
    Squats: 2 sets of 10-15 reps
    Lying leg curls: 3 sets of 10-15 reps
    Good mornings: 2 sets of 10 reps
    One-legged curls: 1 set of 10 reps each leg
    Standing calf raises: 3 sets of 15 reps
    Sitting calf raises: 2 sets 15 reps




Wednesday: Rest (off)


Thursday: Back and Rear Delts

    Dumbbell pullovers: 1 set for warm up
Dumbbell pullovers: 2 sets of 10 reps
    Close grip pull downs: 2 sets of 10 reps
    Barbell rows: 2 sets of 10 reps
    Seated one arm rows: 1 set of 12 reps each arm
    Lying reverse flyes: 3 sets of 12 reps
    One arm cable reverse flyes: 2 sets of 12 reps each arm
    Shrugs: 2 sets of 10 reps

Friday: Shoulders, triceps and abs

    Front shoulder press machine: 1 set for warm up
Front shoulder press machine: 3 sets of 10-12 reps
    Dumbbell side lateral raise: 2 sets of 10 reps
    One arm cable lateral raise: 1 set 10 reps each arm
    Cable push downs: 3 sets of 10-12 reps
    French press: 2 sets of 10 reps
    One arm cable push downs: 1 set of 15 reps each arm
    Sit ups: 3 sets of 15-20 reps
 


 Dennis Wolf Diet routine 

Meal 1: 1/2 cup oatmeal, 1 banana and 100 gm of protein powder
 Meal 2: 40 grams protein powder (post-workout) 
Meal 3: 10 oz chicken breast, 1/2 cup brown rice 
Meal 4: 14 oz fish, 1/2 cup brown rice 
Meal 5: 10 oz steak, 1/2 cup brown rice 
Meal 6: 10 oz chicken breast, 10 oz potato 
Meal 7:  80 grams protein from powder

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