Challenge Yourself

Fortune Favors the Bold

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This is my favorite arm workout of all time. The intensity starts off right away with a crazy bicep and tricep superset. It feels like that is the whole workout, but it’s just the beginning. You gotta let me know what you think of this workout once you finish it!

SUPERSET

1.) CABLE TRICEP PUSHDOWN (any attachment) http://bbcom.me/2gAk9Lc

  • Set 1: 50 reps / 50 reps
  • Set 2: 40 reps / 40 reps
  • Set 3: 30 reps / 30 reps
  • Set 4: 20 reps / 20 reps
  • Set 5: 10 reps / 10 reps

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

  • Set 1: 50 reps / 50 reps
  • Set 2: 40 reps / 40 reps
  • Set 3: 30 reps / 30 reps
  • Set 4: 20 reps / 20 reps
  • Set 5: 10 reps / 10 reps

SUPERSET

1.) EZ-BAR SKULLCRUSHER http://bbcom.me/2kvqUPb

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

2.) EZ BAR REVERSE CURL http://bbcom.me/2wc7KmF

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

SUPERSET

1.) SEATED DUMBBELL TRICEP PRESS (single dumbbell) http://bbcom.me/2xMMGoC

  • Set 1: 12-15 reps
  • Set 2: 10-12 reps
  • Set 3: 6-8 reps

2.) SEATED DUMBBELL HAMMER CURL (both arms at once) http://bbcom.me/2vJ3SOM

  • Set 1: 12-15 reps
  • Set 2: 10-12 reps
  • Set 3: 6-8 reps

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

  • 3 sets: as many reps as possible

2.) REVERSE SITUP http://bbcom.me/2vLo3Yd or HANGING LEG RAISE http://bbcom.me/2ogtgXl or HANGING PIKE http://bbcom.me/2gAe5Tf

  • 3 sets: as many reps as possible
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