The Wolverine Heavy-Lifting Workout

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. Complete all five, then move straight into the pull-ups, without rest.

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. After five reps, take a 60-second breather, then go back to the bench press.

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.

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. After 12 reps, go straight into the dips, with no rest.

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.After 12 reps, go straight into the dips, with no rest. After 12 reps, go straight into the push-ups, with no rest.

Sets: 5

Reps: 12

Rest: 60 seconds

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. After 12 reps take a 60-second breather, then go back to the dumbbell rows and repeat the superset.

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. After 8 reps, go straight into the burpees, with no rest.

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. After 8 reps, take a 60-second breather, then go back into the rollouts.