MensHealth
  • News
  • Health
  • Fitness
  • Sex
  • Nutrition
  • Style
  • Weight Loss
  • Life
  • Podcasts
  • Motoring
  • Video
MensHealth
  • News
  • Health
  • Fitness
  • Sex
  • Nutrition
  • Style
  • Weight Loss
  • Life
  • Podcasts
  • Motoring
  • Video
Subscribe
Timbaland Says Dropping Pounds Helped Him Make Better Beats
Watch 9:19

Timbaland Says Dropping Pounds Helped Him Make Better Beats

{headline}

{headline}

Hugh Jackman Wasn't Supposed To Play Wolverine

Hugh Jackman Wasn't Supposed To Play Wolverine

Here's How NFL Player Colin Kaepernick Builds Strength

Here's How NFL Player Colin Kaepernick Builds Strength

Underwater Strength Training Is Becoming A Big Thing, And We're Intrigued

Underwater Strength Training Is Becoming A Big Thing, And We're Intrigued

The Bicep Workout That Will Get Your Sleeves Bulging

The Bicep Workout That Will Get Your Sleeves Bulging

{headline}

{headline}

How To Build Shoulders Like Arnold - The Right Way

How To Build Shoulders Like Arnold - The Right Way

Remember This Guy From Twilight? Well, He Got Seriously Massive

Remember This Guy From Twilight? Well, He Got Seriously Massive

This Man Is A Professional Superhero, With A Rig To Match

This Man Is A Professional Superhero, With A Rig To Match

{headline}

{headline}

You Probably Won't Be Able To Complete Orlando Bloom's Hectic Workout

You Probably Won't Be Able To Complete Orlando Bloom's Hectic Workout

Dreams Do Come True: You Can Blast Belly Fat... Without Cardio

Dreams Do Come True: You Can Blast Belly Fat... Without Cardio

The 3-Move Circuit That Delivers A Total Body Blitz

The 3-Move Circuit That Delivers A Total Body Blitz

15 Minutes To A Swimmer's Body

15 Minutes To A Swimmer's Body

Summer Guns By New MH Fitness Director: Chief Brabon

Summer Guns By New MH Fitness Director: Chief Brabon

The 7-Minute Workout Hugh Jackman Uses to Build Muscle and Shred Fat

The 7-Minute Workout Hugh Jackman Uses to Build Muscle and Shred Fat

How To Train Like Martins Licis, The World's Strongest Man

How To Train Like Martins Licis, The World's Strongest Man

  1. Home
  2. Fitness

The Wolverine Heavy-Lifting Workout, Direct From His Trainer

Hugh Jackman's trainer shows you how to drop fat with weights - by MH Staff
  • 30 May 2018
The Wolverine Heavy-Lifting Workout, Direct From His Trainer
20th Century Fox

If you haven't started on your summer body by now, what the hell are you waiting for? It's only 6 months away! The personal trainer behind Hugh Jackman's iconic Wolverine body, recommends this fat-torching muscle-building set consisting of supersets. Lots and lots of supersets. Stake your claim out in the gym and get comfortable – you'll be here for a while.

Barbell bench press

Sets: 5 / Reps: 5 / Rest: 0

Lie back on a flat bench holding a barbell in the rack above you with a shoulder-width, overhand grip. Lift the bar off the rack and position it above your chest with arms fully extended. From the starting position, breathe in and lower the bar slowly until it skims the middle of your chest. Push the bar back to the starting position explosively as you breathe out. That’s one rep.

Excited Hugh Jackman GIF by ScreenJunkies - Find & Share on GIPHY

Pull-ups

Sets: 5 / Reps: 5 / Rest: 60 seconds

Grab the handles of the pull-up station with your palms facing away from you and your arms fully extended. Your hands should be around shoulder-width apart. Squeeze your shoulder blades together, exhale and drive your elbows towards your hips to bring your chin above the bar. Lower under control back to the start position.

Push-up

Sets: 2 / Reps: 90 seconds / Rest: 0

Set up with your weight supported on your toes and hands beneath your shoulders, body straight. Take care to keep your core locked so a straight line forms between your head, glutes and heels. Lower your body until your chest is an inch from the ground then explosively drive up by fully extending your arms.

Lat pulldown

Sets: 2 / Reps: 90 seconds / Rest: 60 seconds

Kneel in front of the cable machine and face away. Grab the bar with your palms facing away from you, shoulder-width apart. Lean back slightly and push your chest out. Pull the bar down to your chest, then return slowly to the start position. Your torso should remain still throughout. 

Hugh Jackman Evolution GIF by Neon Panda MX - Find & Share on GIPHY

Single arm dumbbell row

Sets: 5 / Reps: 12 / Rest: 0

Head to a flat bench and place your right hand against it under your shoulder, keeping your arm straight. Rest your right knee on the bench and step your other leg out to the side. With your free hand grab a dumbbell off the floor and row it up to your side until your upper arm is parallel with the floor. Lower slowly back to the floor and repeat.

Zottman curl

Sets: 5 / Reps: 12 / Rest: 60 seconds

Stand holding two dumbbells with your arms fully extended, palms facing forwards. Curl the weights up to shoulder height, taking care to move only your forearms. At the top position, while squeezing your biceps, rotate your wrists until your palms are facing away from your body. Lower back down to the start position and, at the end of the move, again rotate your wrists so your palms are facing out.

Dips

Sets: 5 / Reps: 12 / Rest: 0

Grab the bars of a dip station with your palms facing inward and your arms straight. Slowly lower until your elbows are at right angles, ensuring they stay tucked against your body and don't flare out. Drive yourself back up to the top and repeat. 

Hugh Jackman GIF - Find & Share on GIPHY

Barbell rollout

Sets: 5 / Reps: 8 / Rest: 0

Load a barbell with 5kg plates and grab the bar with an overhand, shoulder-width grip. Position your shoulders directly over the barbell and slowly roll the bar forwards. Pause, then reverse the move.

Burpee

Sets: 5 / Reps: 12 / Rest: 60

From a standing position squat down until your thighs are parallel to the floor and place your palms on the floor. From there kick your feet back as far as you can while keeping your arms extended. As soon as your feet land jump them back in towards your hands, then jump up into the air. Land and immediately squat down to go into the next rep.

A version of this article originally appeared on Men's Health UK.

  • Fitness
  • Exercise
  • Strength Training
  • Workout
  • Full Body Workouts
  • Bodybuilding Workouts
  • Gym Workouts
  • Workout Routine
  • Celebrity

FREE Thermos Bottle - SAVE 40%

When you subscribe to Men's Health.

Subscribe Now
FREE Thermos Bottle

FREE Thermos Bottle - SAVE 40%

When you subscribe to Men's Health.

Subscribe Now
FREE Thermos Bottle

Recommended to you

Timbaland Says Dropping Pounds Helped Him Make Better Beats
Watch 9:19

Timbaland Says Dropping Pounds Helped Him Make Better Beats

{headline}

{headline}

Hugh Jackman Wasn't Supposed To Play Wolverine

Hugh Jackman Wasn't Supposed To Play Wolverine

Here's How NFL Player Colin Kaepernick Builds Strength

Here's How NFL Player Colin Kaepernick Builds Strength

Underwater Strength Training Is Becoming A Big Thing, And We're Intrigued

Underwater Strength Training Is Becoming A Big Thing, And We're Intrigued

The Bicep Workout That Will Get Your Sleeves Bulging

The Bicep Workout That Will Get Your Sleeves Bulging

{headline}

{headline}

How To Build Shoulders Like Arnold - The Right Way

How To Build Shoulders Like Arnold - The Right Way

Remember This Guy From Twilight? Well, He Got Seriously Massive

Remember This Guy From Twilight? Well, He Got Seriously Massive

This Man Is A Professional Superhero, With A Rig To Match

This Man Is A Professional Superhero, With A Rig To Match

{headline}

{headline}

You Probably Won't Be Able To Complete Orlando Bloom's Hectic Workout

You Probably Won't Be Able To Complete Orlando Bloom's Hectic Workout

Dreams Do Come True: You Can Blast Belly Fat... Without Cardio

Dreams Do Come True: You Can Blast Belly Fat... Without Cardio

The 3-Move Circuit That Delivers A Total Body Blitz

The 3-Move Circuit That Delivers A Total Body Blitz

15 Minutes To A Swimmer's Body

15 Minutes To A Swimmer's Body

Summer Guns By New MH Fitness Director: Chief Brabon

Summer Guns By New MH Fitness Director: Chief Brabon

The 7-Minute Workout Hugh Jackman Uses to Build Muscle and Shred Fat

The 7-Minute Workout Hugh Jackman Uses to Build Muscle and Shred Fat

How To Train Like Martins Licis, The World's Strongest Man

How To Train Like Martins Licis, The World's Strongest Man

MensHealth
  • About Us
  • Subscribe Today
  • Contact Us
  • Pacific Magazines
  • Partners
  • 7Plus
  • Terms
  • Privacy Policy
  • Privacy Statement
MensHealth Magazine Subscribe
  • About Us
  • Subscribe Today
  • Contact Us
  • Pacific Magazines
  • Partners
  • 7Plus
  • Terms
  • Privacy Policy
  • Privacy Statement

Brands

  • Women's Health
  • marie claire
  • Instyle
  • Beauty Crew

Pacific Network

  • Better Homes and Gardens
  • BHG Shop
  • New Idea food
  • New Idea
  • Who
  • Girlfriend
  • That’s Life
  • Home Beautiful
  • All Recipes
  • Practical Parenting
© 2019 Pacific Magazines
Get more from Men's Health

Magazine Subscription Offer

FREE Thermos Bottle - SAVE 40%

Shop This Offer
FREE Thermos Bottle