Dennis Wolf Workout Routine

Dennis Wolf is a professional bodybuilder best known as a member of the International Federation of BodyBuilding and Fitness. In 2014, he took the title of Arnold classic champion. He is known for his wide and broad shoulders, huge quads, and X-frame. His physical prowess has earned him a massive social following, particularly on Instagram where he’s accumulated more than 290,000 followers.
Dennis Wolf was born in Kirghiz Soviet Socialist Republic in the former USSR to a family of German descent.





BIO-DATA 


  • Nickname — The Big Bad Wolf
  • Born — October 30, 1978 
  • Born Place — Tokmok, Kyrgyzstan, Russia 
  • Occupation — Professional Bodybuilder 
  • Best win — Arnold Classic, 2014
  • Predecessor — Dexter Jackson
  • Birth Sign — Scorpio


BODY MEASUREMENT 


  • Height — 5 ft 11 in or 180 cm
  • Contest Weight — 260 pounds or 117.9 kg
  • Off Season Weight — 300 pounds or 136 kg
  • 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
  • Best body part — Back
Pre-Contest Diet Plan


8:30am

  • 1 cup Oatmeal cooked 
  • 10 Egg Whites
  • Serving Protein Powder
11:00am
  • 5 oz. Lean Ground Beef
  • 2 oz. Cashews
1:30pm
  • 6oz. Chicken Breast (Boneless/skinless) 
  • 3 Whole Eggs
4:00pm
  • Lean Mass Matrix
  • Workout
7:00pm
  • Vitargo-CGL
7:30pm
  • 6oz. Flounder Broiled
  • 1 cup Green Beans
10:00pm
  • 2 serv. Protein Powder (Blend preferred)


Off Season Diet Plan 

Meal 1
  • 100 grams of protein from powder
  • 1/2 cup oatmeal
  • 1 banana
Meal 2 (Post-workout) 
  • 40 grams protein powder 
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


ROUTINE 



Day 1 (Monday) – Chest and Biceps 
Day 2 (Tuesday) – Legs 
Day 3 (Wednesday) – Rest 
Day 4 (Thursday) – Back and Rear Delt 
Day 5 (Friday) – Shoulders, Triceps and Abs
Day 6 (Saturday) –Rest 
Day 7 (Sunday) – Rest 


EXERCISES 


DAY 1 (Chest and Biceps) 

Chest 

  1. Incline Barbell Bench Press (2 warm up sets, 3 sets of 8-12 reps )

  2. Bench Press (2 sets of 8-12 reps )

  3. Incline Flyes (2 sets of 8-12 reps) 

  4. Cable Crossovers (1 set of 15 reps) 

Biceps 
  1. Seated Dumbbell Curls (2 warm-up sets , 2 sets of 10 reps )

  2. Barbell Curls (2 sets of 10 reps) 

  3. One-Arm Cable Curls (1 set of 12 reps, each hand)


DAY 2 (Legs) 

  1. Leg Extensions (1 warm-up set, 3 sets of 15 reps) 

  2. Leg Press (2 sets of 12 reps) 

  3. Squats (2 sets of 15,10 reps) 

  4. Lying Leg Curls (3 sets of 10-15 reps) 

  5. Good Mornings (2 sets of 10 reps) 

  6. One Legged Curls (1 set of 10 reps) 

  7. Standing Calf Raises (3 sets of 15 reps) 

  8. Seated Calf Raises (2 sets of 15 reps) 


DAY 4 (Back and Rear Delt) 

Back 
  1. Dumbbell Pullover (1 warm-up set, 2 sets of 10 reps) 

  2. Close-Grip Pulldown (2 sets of 10 reps )

  3. Barbell Rows (2 sets of 10 reps )

  4. Seated One Arm Rows (1 set of 12 reps )

Rear Delt 
  1. Lying Reverse Flyes (3 sets of 12 reps) 

  2. One-Arm Cable Reverse Flyes (2 sets of 12 reps ,each arm)
  3. Shrugs (2 sets of 10 reps) 


DAY 5 (Shoulders, Triceps and Abs)

Shoulders 
  1. Front Shoulder Press Machine (1 warm-up set ,3 sets of 10-12 reps )

  2. Dumbbell Side Lateral Raise (2 sets of 10 reps )

  3. One-Arm Cable Lateral Raise (1 set of 10 reps ,each arm)

Triceps 
  1. Cable Push-Down (1 warm-up set ,3 sets of 10-12 reps) 

  2. French Press (2 sets of 10 reps )

  3. One-Arm Cable Push-Down (1 set of 15 reps, each arm)

Abs 
  1. Sit-Ups (3 sets of 15-20 reps )







Quote 
Perfection is not attainable, but if we chase perfection we can catch excellence.
– Vince Lombardi

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