This is by far i found the best article about the Wolverine workout on web site.This article provide information about the workout,diet and also the timing of each meals.Enjoy:)

The Wolverine workout

Monday: Chest and triceps

How to do these workouts:

• Warm up first with ten minutes of cardio and light bodyweight movements
• Do the pairs of exercises as supersets, performing one set of the first exercise, then moving immediately onto a set of the second exercise. Rest for the stated time before repeating
• Choose a weight that you can manage with perfect form, but which leads to muscular failure by the end of the final set
• Take one second the lift the weight, pause for another second, then take two to three seconds to lower again

Superset 1

Sets: 4 each exercise
Reps: 10-12 (final set to exhaustion)
Rest: 2 minutes between supersets

Dumb-bell bench press

• Don't arch your back as you press

Dumb-bell flye

• Keep a slight bend in your elbows as you lower the weights to the side
• Squeeze your pecs to draw your arms together

Superset 2

Sets: 4 each exercise
Reps: 10-12 (final set to exhaustion)
Rest: 2 minutes between supersets

Bench dip

• Keep your body upright and elbows pointing backwards
• If you find these easy, place a weight plate on your lap

Cable press down

• Keep your elbows tucked into your sides
• Squeeze your triceps at the bottom of the move

Cable crossover

• Sets: 2
• Reps: 10-12 (to exhaustion)
• Rest: 1 minute
• Lean forward slightly, keeping a straight back
• Touch your hands together in front of your chest

Cardio

• Treadmill hill climbs: 20 minutes
• Start running on a treadmill set to 12km/h with 1% elevation. Every 30 seconds increase the elevation by 1% until you need to press the stop button.)
• Take a one minute rest and repeat

Tuesday: Legs

Superset 1

Sets: 4 each exercise
Reps: 10-12 (final set to exhaustion)
Rest: 2 minutes between supersets

Barbell squat

• Back straight and core braced throughout
• Knees in line with feet

Dumb-bell Bulgarian split squat

• Keep your body upright
• Knee in line with foot

Superset 2

Sets: 4 each exercise
Reps: 10-12 (final set to exhaustion)
Rest: 2 minutes between supersets

Romanian deadlift

• Lean forward fro the hips
• Let the bar travel down your shins

One leg gym ball curl

• Keep you hips lifted
• Draw the ball into your backside

Travelling dumb-bell lunge

• Sets: 2 Reps to exhaustion
• Rest: 1 minute between sets
• Keep your knee behind your toes
• Push up with your back leg and step through into the next lunge, walking forward with each rep

Cardio

• Rowing machine: 4,000m
• Aim to maintain a steady pace. Push with your legs before drawing the handle into your abdomen
• Keep your back straight throughout

Thursday: Back and biceps

Superset 1

Sets: 4 each exercise
Reps: 10-12 (final set to exhaustion)
Rest: 2 minutes between supersets

Cable row

• Don't rock your body as you row
• Draw your shoulder blades back

Bent over dumb-bell reverse flye

• Bend at the hips with straight back
• Keep a slight bend in your elbows

Superset 2

Sets: 4 each exercise
Reps: 10-12 (final set to exhaustion)
Rest: 2 minutes between supersets

Weighted chin up

• Underhand or hammer grip
• Hang weight plate from a belt or hold a dumb-bell between your feet

EZ-bar curl

• Wrists turned inwards slightly
• Keep your elbows by your sides

Inverted row

• Sets: 2 Reps to exhaustion
• Rest: 1 minute between sets
• Body straight from head to heels
• Squeeze your shoulder blades together

Cardio

• Exercise bike intervals: 20 minutes
• Start by cycling at a steady pace for five minutes. Pedal as hard as you can for 30 seconds, then pedal more slowly to recover for two minutes.
• Repeat the 30-secs-hard/two-mins-slow pattern for the remaining 15 minutes

Friday: Shoulders and abs

Superset 1

Sets: 4 each exercise
Reps: 10-12 (final set to exhaustion)
Rest: 2 minutes between supersets

Seated dumb-bell shoulder press

• Elbows out to the sides

Dumb-bell lateral raise

• Stop at shoulder height

Superset 2

Sets: 4 each exercise
Reps: 10-12 (final set to exhaustion)
Rest: 2 minutes between supersets

Weighted crunch

• Hold a dumb-bell across your chest
• Curl your chest towards your knees

Gym ball jack-knife

• Hold your body in a straight line

Bicycles

• Sets: 2 Reps to exhaustion
• Rest: 1 minute between sets
• Twist your torso side-to-side while pumping your legs

Cardio

• Treadmill sprints: 10 x 30 seconds
• Set the treadmill to 2% elevation and a fast pace. Stand with feet either side of the running surface then jump onto it and sprint for 30 seconds. Jump your feet apart again and rest for 30 seconds
• Repeat this pattern ten times. Be careful not to lose balance as you step on and off the treadmill

Meals and Timing

5am (One hour before training)
Soak 75g rolled oats in apple juice. Mix in 2tsp pumpkin seeds, 2tsp sunflower seeds and a handful of berries. Oats are a slow-digesting carb, to give you long lasting energy, while the seeds are full of iron, which will improve the blood flow to working muscles.

6am and 7am (Before and after weights)
Branched chain amino acids (BCAA) are the building blocks of protein. These go straight to the muscle and start a process called super-compensation, which repairs the muscles and allows them to grow bigger and stronger.

7.30am (After cardio)
Creatine protein bar. While the creatine will help repair used muscle tissue, the simple carbs from the bar will help deliver nutrients to the your blood stream and muscles, for faster and stronger recovery.

7:45
Protein shake. Blend 1 scoop of whey powder, half a banana, 300ml semi skimmed milk, pinch of cinnamon and 15g ground cashew nuts. Whey protein powder is a quick and easy way to gain fuel for muscle replenishment and growth. Protein will also increase muscle mass, burn body fat and help manufacture testosterone.

10am
Turkey stir-fry with spinach, broccoli, mushrooms and cauliflower. Serve with 40g (uncooked measurement) of brown rice. Turkey is not only one of the leanest sources of protein around, it is also rich in the muscle-building amino acids, anserine and carnosine. The vitamin K in the spinach will help strengthen your bones, while cruciferous vegetables such as broccoli are rich in nutrients that reduce your oestrogen; a hormone that lowers testosterone.

1pm
200g rosemary chicken with sugar snap peas and asparagus. Serve with 40g (uncooked measurement) of brown rice. Chicken is rich in amino acids to encourage muscle growth and repair as well as zinc, which raises your levels of muscle-building testoserone. Brown rice will also provide you with B vitamins, which helps convert carbohydrates into energy.

4pm
Handful of walnut trail mix. Preheat oven to 180 degrees celcius and arrange 150g of walnuts on a baking tray. Bake in the centre of oven until fragrant and toasted, for around ten minutes. When cool add to a large container and mix with 75g unsalted pumpkin seeds, 75g chopped apricots, 50g pumpkin seeds and 50g goji berries. Walnuts are rich in essential fatty acids, which increase energy levels and regulate blood sugar levels.

6pm
Tuna steak and unlimited amounts of vegetables including broccoli and cauliflower. Tuna is a lean source of protein full of natural creatine and omega 3 fatty acids, which help your body preserve protein and reduce muscle inflammation.

10pm Before bed slow-release protein smoothie Blend 1 serving of low-carb protein drink with 2 tsp of natural yogurt, a drizzle of honey and 15g almonds. A protein fix before bed gives your muscles the building blocks to grow and repair while you sleep, while the yogurt and almonds contain sleep-inducing tryptophan and magnesium, which will help your muscles relax and wind down.

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