Challenge Yourself

Fortune Favors the Bold

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This shoulder workout includes one of my favorite exercises, which is the single-arm cable side raise. It’s one of the exercises I used most to help develop and shape my shoulders. Quick note, remember to control the way down on this exercise. The tendency is to just let your arm fall down. You should lower your arm with a 3 count if possible. Have fun!

SUPERSET

BARBELL SHOULDER PRESS (smith machine optional)  http://bbcom.me/2j8fh4Q

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

SINGLE ARM CABLE SIDE RAISE http://bbcom.me/2xRwOjZ

  • 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

SINGLE ARM CABLE FRONT RAISE http://bbcom.me/2f9iHQj

  • 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

WIDE GRIP UPRIGHT BARBELL ROW (smith machine optional) http://bbcom.me/2tywh8L

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

REVERSE MACHINE FLY http://bbcom.me/2salw89 or SEATED BENTOVER DUMBBELL SIDE RAISE http://bbcom.me/2eHysAO

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

CAR DRIVERS (10lb, 25lb or 45lb plate) http://bbcom.me/2t0398K

  • 3 sets: hold in place and perform long 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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