Challenge Yourself

Fortune Favors the Bold

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This workout marks the beginning of drop sets! Drop sets are a way to push past muscle failure and maximize results. Once you reach muscle failure for an exercise, or finish the required number of reps, immediately reduce the weight by 50% and continue doing more reps until you reach muscle again! Results guaranteed!

—————INTRODUCING DROP SETS————–

Drop Sets are a great way to push past muscle failure and maximize results. Once you reach muscle failure on an exercise, or finish the required amount of reps, immediately reduce the weight by 25% – 50% and continue doing more reps until muscle failure is reached again

DUMBBELL INCLINE PRESS http://bbcom.me/2nVOFkF or INCLINE PRESS MACHINE http://bbcom.me/2x8SV9e

  • Set 1: 12-15 reps
  • Set 2: 8-10 reps
  • Set 3: 4-6 reps followed by single drop set

BARBELL BENCH PRESS (smith machine optional) http://bbcom.me/2qya3hx  or BENCH PRESS MACHINE http://bbcom.me/2x81MrI

  • Set 1: 12-15 reps
  • Set 2: 8-10 reps
  • Set 3: 4-6 reps followed by single drop set

DECLINE BARBELL PRESS http://bbcom.me/2wFFAlI or DECLINE PRESS MACHINE http://bbcom.me/2iZJHWU

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

STANDING CABLE CROSSOVER http://bbcom.me/2gASbzd

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

PUSHUPS (on knees if necessary) http://bbcom.me/2eIqJCF

  • Set 1: as many reps as possible
  • Set 2: as many reps as possible
  • Set 3: as many reps as possible

SITUP http://bbcom.me/2eEBgP8 or DECLINE SITUP (hold weight to increase difficulty) http://bbcom.me/2tJxiYE

  • 3 sets: as many reps as possible

REVERSE SITUP http://bbcom.me/2vLo3Yd or KNEE RAISES ON VERTICAL BENCH http://bbcom.me/2gAzFqz

  • 3 sets: as many reps as possible
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