Challenge Yourself

Fortune Favors the Bold

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Today we have a great back workout on deck! Hopefully by now you have created a better ‘mind to muscle’ connection with your back and are getting better at pullups. A good trick when training back is to focus on pulling with your elbows, instead of pulling with your hands. By focusing on pulling your elbows back you are able to stimulate the back muscles more effectively, which makes moving the weight easier! If you pull too much with your hands your forearms go out before your back muscles have a chance to work!

UNDERHAND or NEUTRAL GRIP PULLUP (assist machine optional) http://bbcom.me/2eCHZp4

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

YATES ROW (smith machine optional) http://bbcom.me/2j0cDhf

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

SINGLE ARM DUMBBELL ROW http://bbcom.me/2vJPvFG

  • Set 1: 8-10 right arm then 8-10 left arm
  • Set 2: 6-8 right arm then 6-8 left arm
  • Set 3: 4-6 right arm then 6-8 left arm

SUPERSET

1.) WIDE GRIP LAT PULLDOWN (cable or machine) http://bbcom.me/2p1444W

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

2.) UNDERHAND GRIP LAT PULLDOWN (cable or machine) http://bbcom.me/2f0RKya

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

HYPEREXTENSIONS (hold weight to increase difficulty) http://bbcom.me/2w8rfwO

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

TABATA

  • 2 Rounds (rest 3-5 minutes between rounds)
  • Choose any exercise, or group of exercises (i.e treadmill sprints, spin bike, box jumps, etc
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