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Dennis Wolf is a German IFBB professional bodybuilder that has placed in the top 5 positions of the Mr. Olympia competition for the last 10 years. Dennis is now an old hand at competing in the top ranks and commands a lot of respect from his fellow competitors.
Dennis has also won the Arnold Classic and taken 3rd or 2nd place in the same competition about 6 times over the last 10 years. He has some very specific ideas on training and believes strongly in free weights. Dennis explains that he would train with a free weight to attack a body-part first, when he starts his workout.
After doing his free weight movement Dennis would then go onto isolation movements using a range of different options including machines and cables, as well as dumbbells. He explains that his objective when training is to train with quality and quantity.
Dennis says he still gets the best results from training in what he calls the middle ground using 10-12 reps in most of his sets. When training his hamstrings and his calves Dennis would increase his reps to 20 or 25 reps. Listed below is a sample of the type of training routine that he would follow.
Dennis Wolfe's Training:
Day 1: Chest and Biceps
Day 2: Legs
Leg extensions: 1 X warm up set, then 3 X 15 reps
Leg press: 2 X 12 reps
Squats: 1 X 15 reps, then 1 X 10 reps
Lying leg curls: 3 X 10-15 reps
Good mornings: 2 X 10 reps
One-legged curls: 1 X 10 reps on each leg
Standing calf raises: 3 X 15 reps
Seated calf raises: 2 X 15 reps
Day 3: Back and Rear Deltoids
D/B pullovers: 1 set as warm up, then 2 X 10 reps
Close-grip pull downs: 2 X 10 reps
Barbell rows: 2 X 10 reps
Seated one-arm rows: 3 X 2 reps each arm
Lying reverse flyes: 3 X 12 reps
Cable reverse flyes (One arm): 2 X 12 reps on each arm
Shrugs: 2 X 10 reps
Day 4: Shoulders, triceps and abs
Front shoulder-press machine: 1 set warm-up, then 3 X 10-12 reps
D/B side lateral raises: 2 X 10 reps
Cable lateral raise (One arm): 1 X 10 on each arm
Cable push-downs 1 warm up set, then 3 X 10-12 reps
French press: 2 X 10 reps
Cable push-downs (One arm): 1 X 15 reps on each arm
Sit ups: 3 X 15-20 reps
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