Jacked Up Wolverine Workout - Thursday's Arms & Chest

The Wolverine Workout Thursday Routine – Chest & Arms

The workout really is doable if broken up into sections over 2-3 days if your schedule doesn't allow this kind of training. 

Or you could just not do some of the sections, like Strengthening Circuit or the MMA Training. You could just do the Tabata Interval Warm-Up and 1-2 Sets of Strengthening or something else you want to do? Run? Bike? Even just doing the 8min Tabata and calling it good for the day works on your busier or lazy days. I mean, at least you're trying right? It's definitely a start! [=

At any rate, here are my times for the different sections in the workou.

Thur (Jan 29) = 111min

Warm-up = 14min

5min Rest

Circuit 1: Total = 63min

1st Strength Round 10:30min

4min Rest 

1st MMA Round (R. Roundhouse Kick) 5min

2nd Strength Round 8:30min

4min Rest 

2nd MMA Round (L. Roundhouse Kick) 5min

3rd Strength Round 8:30min

4min Rest 

3rd MMA (Roundhouse Kick to Side Forearm Block to Palm Strike) 5min

4th Strength Round 8:30min

4min Rest

14min MMA

11min Yoga n Stretch

12min Tabata Interval Warm-Up: 1min High 30sec Low for 8 Rounds

1st Round - Burpee Kick-Through 

2nd Round - Row 

3rd Round - Spider-Man Burpee

4th Round - L. Single-Arm KB Swing

5th Round - Plank Twist Burpee

6th Round - R. Single-Arm KB Swing

7th Round - Dive Bomber Burpee 

8th Round - Jump Squats 

5min Rest

Strengthening Circuit: Do 4 Rounds

6 reps (Heaviest) + 6 reps (lighter but can barely do) Shoulder Press 

Incline Dumbbell Press Supersets (4 sets of 6 at 3 different degrees of motion):

6 reps Steep Incline Dumbbell Press

6 reps Standard Incline Dumbbell Press

6 reps Flat Bench Dumbbell Press

10 reps Flys 

10 reps Narrow Grip Bench Press 

8 reps Triceps Press

8 reps Dips 

8 reps Triceps Press

8 reps Diamond Pushups  

4min rest

5min Rounds (1st Roundhouse/Spin Hook Kick; 2nd Front Kick to Spin Hook Kick; 3rd Spin Hook Kick)

Cardio For Thursday:

4min Rest (after completing the strengthening circuit)

14min Round (7min each side) (build on if bored)

                to 1st BG R. Hollow-Out to R. Hook punch to L. Cross Punch to R. Round Kick to R. Double Elbow Strike to L. Overhead Hammer Strike 

                to 2nd BG L. Back Kick to L. Forearm Block to R. Uppercut (stomach) to Double R. Knee then spin 

               to 2nd BG (front) Duck & Forearm Block to Side Kick to Forearm Block to Front Kick (in opposite Fighting Stance)

11min Rest n Yoga