Challenge Yourself

Fortune Favors the Bold

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Time to work those arms! This workout is going to help you tone your biceps and triceps. It’s definitely challenging but you can do it! Save some room in the tank for the killer ab routine at the end of your workout!

SEATED ALTERNATING DUMBBELL BICEP CURL http://bbcom.me/2vIHkgZ

  • Set 1: 12-15 reps each arm
  • Set 2: 10-12 reps each arm
  • Set 3: 8-10 reps each arm

REVERSE GRIP CABLE TRICEP PUSHDOWN http://bbcom.me/2sa8oQs

  • Set 1: 12-15 reps
  • Set 2: 10-12 reps
  • Set 3: 6-8 reps followed by a single drop set

SINGLE ARM DUMBBELL PREACHER CURL http://bbcom.me/2tv4rcz

  • Set 1: 10-12 right arm then 10-12 left arm
  • Set 2: 8-10 right arm then 8-10 left arm
  • Set 3: 6-8 right arm then 6-8 left arm

SINGLE ARM TRICEP DUMBBELL KICKBACK http://bbcom.me/2f7ySgK

  • Set 1: 12-15 right arm then 12-15 left arm
  • Set 2: 10-12 right arm then 10-12 left arm
  • Set 3: 8-10 right arm then 8-10 left arm

CABLE BICEP CURL (any attachment) http://bbcom.me/2f7WnGQ

  • Set 1: 10-12 reps
  • Set 2: 8-10 reps
  • Set 3: 4-6 reps followed by single drop set

BENCH DIPS http://bbcom.me/2vJAX8Z

  • 25-50 reps (as many sets as necessary)

SITUP http://bbcom.me/2eEBgP8 or V-UP (hold weight to increase difficulty) http://bbcom.me/2eMjvtH

  • 2 sets: as many reps as possible

REVERSE SITUP http://bbcom.me/2vLo3Yd or DECLINE REVERSE SITUP http://bbcom.me/2eSMTlB

  • 2 sets: as many reps as possible

SIDE CRUNCHES http://bbcom.me/2vTgwuu or DECLINE SITUP WITH TWIST http://bbcom.me/2vTO7oa

  • 1 set each side: as many reps as possible
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