Bodybuilder Dennis Wolfe’s Workout

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