Dennis 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: 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
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
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
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: 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
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
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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