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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 4

1. INCLINE DUMBBELL PRESS - Sets: 4, Reps: See Below, Rest: 150 sec.

Set an adjustable bench to a 30- to 45-degree incline, grasp a dumbbell in each hand, and lie back against the bench. Hold the weights at your shoulders and press them straight up over you. On the last set, perform a dropset— complete 6 reps as prescribed and then reduce the weight to a load that allows you another 6 reps. Be conservative.

2. MULTI-ANGLE INCLINE DUMBBELL PRESSS - Sets: 4 Reps: 6, Rest: 60 sec.

Perform the incline dumbbell press at three different angles. Begin on a steep incline and do 6 reps. Without rest, adjust the bench to reduce the incline and perform another 6 reps. Adjust the bench again to make it completely flat and complete 6 final reps. That’s one set.

3. CABLE FLYE- Sets: 4, Reps: 10, Rest: 60 sec.

Attach D-handles to the top pulleys of two facing cable stations. Grasp each and bend your elbows slightly. Step forward so you feel a stretch in your chest and then bring your arms together in front of your chest, flexing your pecs.

4. CLOSE GRIP BENCH PRESS - Sets: 4, Reps: 10, Rest: 60 sec.

Set up as you did for the bench press but grip the bar just inside shoulder width.

5. TRICEPS CIRCUIT - Sets: 4, Reps: 8, Rest: 60 sec.

Use the rope attachment on a pulley machine and perform triceps push- downs for 8 reps. Next, perform 8 reps of triceps dips as described on page 116. Finally, perform 8 reps of pushups with your hands close together. Do not rest until all exercises in the circuit have been completed.


Day 1

Day 2

Day 3

Day 4

Day 5

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