Dennis Wolfe’s Pre-Contest Diet & Cardio Schedule
8:00am – 60 min on Treadmill
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
60 min on Treadmill
10:00pm – 2 serv. Protein Powder (Blend preferred)
Dennis Wolfe’s Off-Season Eating Plan
Meal 1 – 100 grams of protein from powder, 1/2 cup oatmeal, 1 banana
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
Dennis Wolfe’s Training Routine
Day 1 – Chest and Biceps
Incline barbell bench press – 2 warm up sets, then 3×8-12
Bench press – 2×8-12
Incline flyes – 2×8-12
Cable crossovers – 1×15
Seated dumbbell curls – 2 warm up sets, then 2×10
Barbell curls – 2×10
One-arm cable curls – 1×12 each arm
Day 2 – Legs
Leg extensions – 1 warm up set, then 3×15
Leg press – 2×12
Squats – 1×15, then 1×10
Lying leg curls – 3×10-15
Good mornings – 2×10
One-legged curls – 1×10 each leg
Standing calf raises – 3×15
Sitting calf raises – 2×15
Day 3 – Back and Rear Delts
Dumbbell pullovers – 1 warm up set, then 2×10
Close grip pull downs – 2×10
Barbell rows – 2×10
Seated one arm rows – 1×12 each arm
Lying reverse flyes – 3×12
One arm cable reverse flyes – 2×12 each arm
Shrugs – 2×10
Day 4 – Shoulders, triceps and abs
Front shoulder press machine – 1 warm up set, then 3×10-12
Dumbbell side lateral raise – 2×10
One arm cable lateral raise – 1×10 each arm
Cable push downs – 1 warm up set, then 3×10-12
French press – 2×10
One arm cable push downs – 1×15 each arm
Sit ups – 3×15-20
8:00am – 60 min on Treadmill
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
60 min on Treadmill
10:00pm – 2 serv. Protein Powder (Blend preferred)
Dennis Wolfe’s Off-Season Eating Plan
Meal 1 – 100 grams of protein from powder, 1/2 cup oatmeal, 1 banana
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
Dennis Wolfe’s Training Routine
Incline barbell bench press – 2 warm up sets, then 3×8-12
Bench press – 2×8-12
Incline flyes – 2×8-12
Cable crossovers – 1×15
Seated dumbbell curls – 2 warm up sets, then 2×10
Barbell curls – 2×10
One-arm cable curls – 1×12 each arm
Day 2 – Legs
Leg extensions – 1 warm up set, then 3×15
Leg press – 2×12
Squats – 1×15, then 1×10
Lying leg curls – 3×10-15
Good mornings – 2×10
One-legged curls – 1×10 each leg
Standing calf raises – 3×15
Sitting calf raises – 2×15
Day 3 – Back and Rear Delts
Dumbbell pullovers – 1 warm up set, then 2×10
Close grip pull downs – 2×10
Barbell rows – 2×10
Seated one arm rows – 1×12 each arm
Lying reverse flyes – 3×12
One arm cable reverse flyes – 2×12 each arm
Shrugs – 2×10
Day 4 – Shoulders, triceps and abs
Front shoulder press machine – 1 warm up set, then 3×10-12
Dumbbell side lateral raise – 2×10
One arm cable lateral raise – 1×10 each arm
Cable push downs – 1 warm up set, then 3×10-12
French press – 2×10
One arm cable push downs – 1×15 each arm
Sit ups – 3×15-20
