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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 2

1. BACK SQUAT - Sets: 4 Reps: See Table, Rest: 150 sec.

Grasp the bar outside shoulder width and squeeze. Step under it and pull your shoulder blades together. Arch your back to take the bar off the rack—it should rest on your rear delts. Step back and set your feet at shoulder width. Take a deep breath and sit back, lowering yourself as far as you can with your back flat.

2. FRONT SQUAT - Sets: 4 Reps: See Table, Rest: 60 sec.

Grasp the bar at shoulder width and raise your elbows so your upper arms are parallel with the floor. Nudge the bar off the rack and step back. Plant your feet at shoulder width. Squat down without losing the arch in your back.

3. SINGLE-LEG PRESS - Sets: 4, Reps:10 (each leg), Rest: 60 sec.

Place one foot on the foot plate and bend your knee until it’s 90 degrees.

4a. STANDING CALF RAISE - Sets: 4, Reps: 12, Rest: 60 sec.

Use the standing calf raise machine or stand on a block. Lower your heels until you feel a stretch in your calves and then raise your heels until you’re on the balls of your feet.

4b. HANGING LEG RAISE - Sets: 4, Reps: 12, Rest: 60 sec.

Hang from a pullup bar. Contract your abs and raise your legs until they’re parallel with the floor.

5. AB-WHEEL ROLLOUT Sets: 4, Reps: 10, Rest: 60 sec.

Grasp the axle of an ab wheel and kneel down on the floor, placing the wheel in front of you. Brace your abs and roll forward until you feel your lower back is about to sag. Roll yourself back to the starting position..


Day 1

Day 2

Day 3

Day 4

Day 5

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