Celebrity Workouts

Bodybuilder Dennis Wolfe’s Workout and Eating Plan

bodybuilder-dennis-wolfe
  •  
  •  
  •  
  •  
  •  
  •  
  •  

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
Mick Madden
Mick Madden is the primary content writer for Muscle and Brawn.
5 Comments
  • Ronnie Ogle Jan 7,2015 at 2:03 pm

    I like DENNIS he is cut aand big I have had syringomyelia and it took me apart . I’m on disibility it mest up my legs and myL arm there week I can’t afford to those powers what can I eat to
    Help build muscle big musicle I’m 64 what to do
    Thanks GOD BLESS YOU

    • jc Apr 15,2015 at 10:04 pm

      Try kangaroo meat:) high in protein and cla will help reduce bad cholesterol and decrease total body fat if eaten tegularly its also very lean. Oh and its fairly cheap! Good luck

  • Guest Sep 11,2014 at 8:13 pm

    8:00 – 60 min treadmill
    8:30 – meal???

    Did he eat while walking on treadmill? ? Lol

  • nick Jul 11,2014 at 11:26 am

    How long do they work out a day
    Do You eat then work out or work out then eat.

  • Jonas Mercado - gear-uptofitness May 6,2014 at 3:30 am

    This is very informative. I will have this in my routine. I have his pictures and I must say this guy is huge. No question as to how he got his physique I will definitely follow his routine.

Leave Your Comment

Your Comment*

Your Name*
Your Webpage