Berserk Barbell Strength & Mass Quest, striving to be the best
Dennis Wolf does at least one freeweight basic lift for each bodypart, and he typically does these first in his workouts, when his strength and energy are greatest. For example, Wolf starts his chest training with bench presses and biceps routines with barbell curls.
Although Wolf makes free-weight standards an early focus, he also does isolation and machine lifts to accentuate separation and shape. He also favors mechanical exercises to etch in details; he uses, for example, cable crossovers for chest and one-arm reverse-grip pushdowns for triceps. It’s not enough to simply cram on mass as quickly as possible. Like a sculptor adding clay but molding it, too, you need to train for quantity and quality in every workout.
Incline barbell bench press: 2 sets for warm up
Incline barbell bench press: 3 sets of 8-12 reps
Bench press: 2 sets of 8-12 reps
Incline flyes: 2 sets of 8-12 reps
Cable crossovers: 1 set of 15 reps
Seated dumbbell curls: 2 sets of 10 reps
Barbell curls: 2 sets of 10 reps
One-arm cable curls: 1 set of 12 reps each arm
Tuesday: Legs
Leg extensions: 1 set for warm up
Leg extensions: 3 sets of 15 reps
Leg press: 2 sets of 12 reps
Squats: 2 sets of 10-15 reps
Lying leg curls: 3 sets of 10-15 reps
Good mornings: 2 sets of 10 reps
One-legged curls: 1 set of 10 reps each leg
Standing calf raises: 3 sets of 15 reps
Sitting calf raises: 2 sets 15 reps
Wednesday: Rest (off)
Thursday: Back and Rear Delts
Dumbbell pullovers: 1 set for warm up
Dumbbell pullovers: 2 sets of 10 reps
Close grip pull downs: 2 sets of 10 reps
Barbell rows: 2 sets of 10 reps
Seated one arm rows: 1 set of 12 reps each arm
Lying reverse flyes: 3 sets of 12 reps
One arm cable reverse flyes: 2 sets of 12 reps each arm
Shrugs: 2 sets of 10 reps
Friday: Shoulders, triceps and abs
Front shoulder press machine: 1 set for warm up
Front shoulder press machine: 3 sets of 10-12 reps
Dumbbell side lateral raise: 2 sets of 10 reps
One arm cable lateral raise: 1 set 10 reps each arm
Cable push downs: 3 sets of 10-12 reps
French press: 2 sets of 10 reps
One arm cable push downs: 1 set of 15 reps each arm
Sit ups: 3 sets of 15-20 reps
