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Dennis Wolf Diet And Workout Routine

The Dennis Wolf diet is all about to eat clean meals throughout day. Vegetables, chicken and rice are his favorite foods in his diet plan. Dennis also follows off-season diet where he eat big to gain muscle size. And in-season, He reduce the calories and carbohydrates for lose body fat as much as he can. In this post you can read about Dennis Wolf diet and Dennis Wolf workout.

Who is Dennis Wolf?

Dennis Wolf is a famous body builder and fitness icon. Dennis wolf age is 41. He is a German IFBB professional bodybuilder and fitness influencer. In 2006, He made his pro-debut at the World Amateur Championships. In 2014 Dennis Wolf made his best win at the Arnold Classic. Today, Dennis continues to train hard in the gym, and works on his clothing line, And engages with fans at fitness expos. Dennis Wolf won many bodybuilding competitions.

  • Nationality : German
  • Profession : Professional Bodybuilder
  • Date-Of-Birth : October 30, 1978

If we want to have a well physique body then we need to concentrate in our diet and workout plan. Dennis Wolf follow his diet plan and workout plan very strictly. He started gym and gaining muscle and weight very earlier. so if you want do a big then follow diet plan and workout plan like Dennis Wolf.

Dennis Wolf Body Measurement

Dennis Body Measurement

Dennis Wolf Weight is 120.2 – 124.7kg (265 – 275lbs). His Height in Feet is 5 ft 11 inches.

  • Height —‎ 5’11” (155cm)
  • Weight —‎ ‎120.2 – 124.7kg (265 – 275lbs)
  • Chest —‎ 56 inches
  • Waist —‎ 29 inches
  • Biceps —‎ 22 inches
  • Thighs —‎ 31 inches
  • Calves —‎ 17 inches

Dennis told about his diet and workout routine via many interviewsInstagram chats, and other social media platforms like Youtube. First, The bodybuilding is just a hobby for him but eventually he turned his hobby into a bright career. His debut came in 1999, At NRW Newcomer Championships. He won his first trophy after his constant hardwork in 2000. After that he decided to go professional in bodybuilding field.

Bodybuilding Achievements

Dennis Achivement

  • 2015 EVL’s Prague Pro – 4th place
  • 2015 Mr. Olympia – 4th place
  • 2014 San Marino Pro – 2nd place
  • 2014 EVLS Prague Pro – 1st place
  • 2014 Arnold Classic Europe – 1st place
  • 2014 Mr. Olympia – 4th place
  • 2014 Arnold Classic – 1st place
  • 2013 Arnold Classic Europe – 3rd place
  • 2013 Mr. Olympia – 3rd place
  • 2012 EVLS Prague Pro – 1st place
  • 2012 Arnold Classic Europe 2012 – 2nd place
  • 2012 Mr. Olympia – 6th place
  • 2012 Arnold Classic – 2nd place
  • 2011 Sheru Classic – 5th place
  • 2011 Mr. Olympia – 5th place
  • 2011 Australian Pro – 1st place
  • 2011 Arnold Classic – 2nd place
  • 2011 Flex Pro – 4th place
  • 2010 Mr. Olympia – 5th place
  • 2010 NY Pro – 3rd place
  • 2009 Mr. Olympia – 16th place
  • 2008 Mr. Olympia – 4th place
  • 2007 Mr. Olympia – 5th place
  • 2007 Keystone Pro Classic – 1st place
  • 2007 New York Pro – 3rd place
  • 2006 Mr. Olympia – 16th place
  • 2006 Grand Prix Spain – 3rd place
  • 2006 Montreal Pro Championships – 5th place
  • 2006 Europa Supershow – 7th place

Amateur Achivements

Dennis Achivement

  • 2005 IFBB World Championship – 1st place and overall winner
  • 2005 WM-Qualifikation (IFBB) – 1st place
  • 2005 46 Deutsche Meisterschaft (IFBB) – 1st place heavyweight and overall winner
  • 2005 NRW-Landesmeisterschaft (IFBB)–- 1st place heavyweight and overall winner
  • 2005 Int. Hessischer Heavyweight Champion-Pokal – 2nd place
  • 2004 Deutsche Meisterschaft (Germering) (IFBB) – 2nd place
  • 2004 NRW-Landesmeisterschaft (IFBB) – 1st place heavyweight and overall winner
  • 2002 Belgium Grand Prix – 1st place
  • 2002 Mr. Universum (WPF) – Vice World Champion heavyweight
  • 2000 Internationale Deutsche Meisterschaft (IFBB) – 4th place heavyweight
  • 2000 NRW-Landesmeisterschaft (IFBB) – 1st place heavyweight and overall winner
  • 1999 NRW-Landesmeisterschaft (IFBB) – 4th place heavyweight
  • 1999 Multipowerpokal (IFBB) – 4th place heavyweight
  • 1999 Newcomer (IFBB) – 2nd place heavyweight

Dennis Wolf Diet

Dennis Diet

If we think about diet, all our body health depends on what type of diet we prefer to our body, like you need to take care of calories in the diet and many factors like, What should we eat? You must need to know that eating and sleeping is the most important factor in muscle building.

Dennis Wolf eats around 5-6 clean meals a day. his diet involve food sources rich protein, to maintain his workout schedule and athletic body. So that, he has a well-balanced diet plan that provides all the nutrients along with the necessary amount of calories. His daily dietary requirements are also fulfilled by a consisting of chicken, rice, and vegetables. Here is the sample of Dennis Wolf diet.

Meal no. 1 (Breakfast)

  • 1/2 cup oatmeal
  • 1 banana
  • 100 gm of protein powder

Meal no. 2 (Snack 1 Post Workout)

  • 40 grams protein powder

Meal no. 3 (Lunch)

  • 10 oz chicken breast
  • 1/2 cup brown rice

Meal no. 4 (Snack 2)

  • 14 oz fish
  • 1/2 cup brown rice.

Meal no. 5 (Dinner)

  • 10 oz steak
  • 1/2 cup brown rice

Meal no. 6

  • 10 oz chicken breast
  • 10 oz potato 

Meal no. 7 (Post Workout)

  • 80 grams protein from powder

Supplements

  • Fat Burner (contest preparation)
  • Protein Powder
  • Amino Acids
  • Pre-Workout

These all tell about Dennis Wolf diet plan. If we have to build a strong physical body then diet is not enough we have to do more exercise and follow it 5-6 days of week. He also take supplements for his massive muscles and sustain his look as it is. The main reason of his sculpted physiques is his diet plan because he has a proper reach to his nutrients. In his meal plan you can see that all macros are included like protein, carbs and fiber.

Dennis Wolf Workout

Before starting the workout routine or training routine, make sure you stay hydrated during workouts by drinking water or energy drinks. And don’t forget to warm-up exercising and make sure to cool down by stretching your muscles out, because It helps you to do injury free workout or exercise. Let’s have a look in Dennis Wolf workout.

Monday (Chest and Biceps)

  • 2 sets – Incline barbell bench press for warm up
  • 3 sets – Incline barbell bench press with 8-12 reps
  • 2 sets – Bench press with 8-12 reps
  • 2 sets – Incline flyes with 8-12 reps
  • 1 set  – Cable crossovers with 15 reps
  • 2 sets – Seated dumbbell curls with 10 reps
  • 2 sets – Barbell curls with 10 reps
  • 1 set  – One-arm cable curls with 12 reps each arm

Tuesday (Legs)

  • 1 set  – Leg extensions for warm up
  • 3 sets – Leg extensions with 15 reps
  • 2 sets – Leg press with 12 reps
  • 2 sets – Squats with 10-15 reps
  • 3 sets – Lying leg curls with 10-15 reps
  • 2 sets – Good mornings with 10 reps
  • 1 set  – One-legged curls with 10 reps for each leg
  • 3 sets – Standing calf raises with 15 reps
  • 2 sets – Sitting calf raises with 15 reps

Wednesday (Rest)

Thursday (Back and Rear Delts)

  • 1 set – Dumbbell pullovers for warm up
  • 2 sets – Dumbbell pullovers with 10 reps
  • 2 sets – Close grip pull downs with 10 reps
  • 2 sets – Barbell rows with 10 reps
  • 1 set  – Seated one arm rows with 12 reps each arm
  • 3 sets – Lying reverse flyes with 12 reps
  • 2 sets – One arm cable reverse flyes with 12 reps each arm
  • 2 sets – Shrugs with 10 reps

Friday (Shoulders, triceps and abs)

  • 1 set – Front shoulder press machine for warm up
  • 3 sets – Front shoulder press machine with 10-12 reps
  • 2 sets – Dumbbell side lateral raise with 10 reps
  • 1 set  – One arm cable lateral raise with 10 reps each arm
  • 3 sets – Cable push downs with 10-12 reps
  • 2 sets – French press with 10 reps
  • 1 set   – One arm cable push downs with 15 reps each arm
  • 3 sets – Sit ups with 15-20 reps

Social Media Profile

https://www.instagram.com/p/CCTdujSFZW7/?utm_source=ig_web_copy_link

Summary

Dennis has a famous name in bodybuilding industry. He also known for his sculpted and massive muscle mas  physique. We can evaluate that after take a look in Dennis Wolf diet and Dennis Wolf workout that If we want to be like him then we have to work hard for it and his daily routine inspire us and motivate us about get healthy body.

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Also Read : Vin Diesel Diet Plan & Workout Updated 2020

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