Challenge Yourself

Fortune Favors the Bold

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You are going to love this shoulder and arm workout! I really enjoy training my shoulders and arms together because you can incorporate unique supersets, which you will see during this workout. This workout also starts off with one of my favorite shoulder exercises. Tear it up!

SINGLE ARM BARBELL LANDMINE PRESS http://bbcom.me/2gOcbye

  • Set 1: 12-15 reps right arm then 12-15 reps left arm
  • Set 2: 10-12 reps right arm then 10-12 reps left arm
  • Set 3: 6-8 reps right arm then 6-8 reps left arm

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

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

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

  • Set 1: 10-12 reps (3-5 sec negative)
  • Set 2: 8-10 reps (3-5 sec negative)
  • Set 3: 6-8 reps (3-5 sec negative)

SUPERSET

1.) DUMBBELL FRONT RAISE (both arms at once) http://bbcom.me/2xQ8Up

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

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

  • Set 1: 8-10 reps (3-5 sec negative)
  • Set 2: 8-10 reps (3-5 sec negative)
  • Set 3: 8-10 reps (3-5 sec negative)

SUPERSET

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

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

2.) SEATED DUMBBELL SIDE RAISE http://bbcom.me/2vFyvVn

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

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

  • 3 sets: as many reps as possible

PLANK http://bbcom.me/2o83LI4

  • 2 sets: hold long as possible
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