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Johnny101
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« on: February 05, 2012, 01:42:49 AM »

hi i would like to do this routine by the wolf but i have only time 3 days a week.. is there a possibility to make this plan on
monday: chest, shoulder
Wednesday: legs, triceps
friday: back, biceps ?


THE_WOLF'S 4 DAY SPLIT ROUTINE

MON - Chest/shoulders
warmup with 2 sets of pushups
flat BB bench press - 3x5-8
incline DB bench press - 3x8-12
weighted dips - 2x5-8
(incline) DB flys - 2x8-12
military press - 3x5-8
lateral raises - 3x8-12

TUE - Back
deadlifts - warm up with 2-4 sets, then 3x5
bent-over BB rows - 4x5-8
weighted pullups - 4x8-12
reverse flys - 3x8-12

WED - Cardio & abs

THU - Legs
(front) squats - warmup with 2-4 sets, then 3x5-20
walking lunges - 3x8-12
leg extensions - 3x8-12
unilateral leg curls - 3x5-8
SLDL - 3x8-12
standing calf raises - 4x8-12
seated calf raises - 2x12-25

FRI - Arms
weighted dips - 3x8-12
close-grip bench press - 3x5-8
cable pushdowns (or french press or overhead tricep extensions) - 2x8-12
DB curls - 3x8-12
incline hammer curls - 3x8-12
concentration curls - 2x8-12

WEEKEND - Cardio & abs

thanks a lot
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Filip_CRO
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« Reply #1 on: February 05, 2012, 01:46:29 AM »

Why just not to do wolf 3DAW?
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Goals:
Press my BW for 5 reps.
Deadlift 2xBW for 5 reps.
Johnny101
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« Reply #2 on: February 05, 2012, 01:53:27 AM »

where can i find this ? Cheesy
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ragingbill
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« Reply #3 on: February 05, 2012, 01:58:59 AM »

http://www.askscooby.com/excellent-postings/21-workout-routines-37958/
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