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Get Jacked 'X-Men' Style Like Hugh Jackman

The Wolverine physique displayed in the movie franchise is iconic. The program to get it is simple.

Day 1

1. BENCH PRESS - Sets: 4, Reps: See Table, Rest: 150 sec.

Lie on the bench and grasp the bar with hands placed outside shoulder width. Arch your back and squeeze your shoulder blades together. Lower the bar to your sternum, tucking your elbows about 45 degrees to your sides. Drive your feet into the floor as you press the bar back up.

2. DUMMBELL SHOULDER PRESS - Sets: 4, Reps:10, Rest: 60 sec.

Hold a dumbbell in each hand at shoulder level. Keeping your abs braced, press the weights straight overhead.

3. BEHIND-THE-NECK PRESS - Sets: 4, Reps:10, Rest: 60 sec.

Grasp the bar with hands at shoulder width and lift it off the rack so it sits at shoulder level. Keeping your abs braced, press the bar overhead and then lower it behind your head—but not all the way to your neck. Press it up from there. Begin each subsequent rep from behind the head.

4. CUBAN PRESS - Sets: 4, Reps: 10, Rest: 30 sec.

Grasp the bar with hands outside shoulder width. Draw your shoulders back and raise it in front of your body until your elbows are bent 90 degrees. Now rotate your forearms backward until your knuckles face the ceiling. Press the bar overhead. Reverse the motion to return the bar to the starting position.

5a. TRICEPS DIP - Sets: 4, Reps: 10, Rest: 60 sec.

Rest the heels of your hands on a bench and place your feet on another bench parallel with it so your body is suspended over the floor. Lower your body until your upper arms are parallel with the floor.

5b. LATERAL RAISE - Sets: 4, Reps: 12, Rest: 60 sec.

Hold a dumbbell in each hand with arms at your sides. Raise the weights out 90 degrees so your upper arms are parallel with the floor.

6. SHOULDER CIRCUIT - Sets: 3, Reps: 8, (each move) Rest: 60 sec.

Rest the heels of your hands on a bench and place your feet on another bench parallel with it so your body is suspended over the floor. Lower your body until your upper arms are parallel with the floor.


Day 1

Day 2

Day 3

Day 4

Day 5

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