Written by Big Al
28 May 2014



Build a Better Back with Dennis Wolf


IFBB Pro Dennis Wolf is on the prowl for a Sandow and more determined than ever after bringing home the Arnold Classic title this year. Dennis is the ultimate X-Frame in bodybuilding today, and his physique has risen to the top of the IFBB ranks with a rare blend of size, mass and pleasing shape. The Big Bad Wolf strikes a unique and imposing figure on the stage. Standing six feet tall, with an amazing shoulder-to-hip ratio, cannonball delts, flaring quads and a small waist, Dennis carries 275 pounds of dense muscle— with larger-than-life proportions that measure up to bodybuilding legends such as Steve Reeves and Frank Zane. With 10-20 more ripped pounds of mass and more improvements to his lower back and hamstrings, Dennis could easily be Mr. Olympia in the very near future.

What will it take for the Sandow to be within reach of Dennis Wolf’s meaty hands? “If he could ever get that back and those hams to come up…” That’s a phrase that’s been said and written hundreds of times about Dennis Wolf. His legions of diehard fans feel he is destined to win the two biggest titles in our sport, the Arnold and the Olympia. Dennis finished runner-up twice at the Arnold right behind Branch Warren, and he’s placed in the top five at the Mr. Olympia five times. It’s only a matter of time with Dennis, but to be more specific— it’s only a matter of him filling out his lower lats and hamstrings. Here’s what Dennis is doing to hasten his destiny along— by getting those two oft-critiqued areas of his physique to match the rest of the stunning package.




DENNIS_WOLF_BACK_INS_1Wolf’s Training Split*

Monday: AM: Chest PM: Biceps and abs

Tuesday: AM: Quads

Wednesday: OFF

Thursday: AM: Shoulders PM: Triceps and abs

Friday: AM: Hams and glutes

Saturday: AM: Back PM: Traps, calves and abs

Sunday: OFF

*AM workouts are at 12:30 PM and PM workouts start at 6:30-6:45 PM.


Off-season Training Split

Monday: Chest and biceps

Tuesday: Legs

Wednesday: OFF

Thursday: Back and rear delts

Friday: Shoulders, triceps and abs

Sat/Sun: OFF


DENNIS_WOLF_BACK_INS_2Pre-contest Back Workout

Reverse-grip Lat Pulldowns 2-3 warm-ups x 12-15 reps

4 x 10 (all reps on back day with two-second squeeze)

Assisted Chin-ups 4 x 10-12

Barbell Rows, Facedown on Incline Bench 4 x 10

Seated Cable Rows, Close Grip 4 x 10-12

Hammer Strength High Rows 4 x 10-12

(holding movement arms, not handles)

Lat Pulldowns, Shoulder-width Grip 4 x 10-12

Deadlifts (using 315, from mid-shins) 4 x 10-12


Pre-contest Hamstring and Glute Workout

Seated Leg Curls 2-3 warm-ups x 15 reps

4 x 10-12 (all leg curls done with two-second squeeze)

Lying Leg Curls 4 x 10-15

Standing One-leg Curls 3-4 x 10-12


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