Challenge Yourself

Fortune Favors the Bold

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Hopefully you have recovered from your first workout! Now it’s time to switch gears and focus on your back and biceps muscles. We also start training those abs today! Each of these exercises are considered ‘pull’ movements. The reps are high again so keep the weight light and focus on your form. Push yourself but don’t break yourself. It’s going to be a long journey.

WIDE GRIP PULLUP (assist machine optional) http://bbcom.me/2j0Q789

  • 3 sets to failure

RACK PULLS http://bbcom.me/2f0zwNb or DEADLIFT http://bbcom.me/2p2IYmp

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

WIDE GRIP SEATED CABLE ROW http://bit.ly/2vJ1WWi or WIDE GRIP SEATED ROW MACHINE http://bbcom.me/2gK3kBs

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

CLOSE GRIP SEATED CABLE ROW http://bbcom.me/2nz8hzu or CLOSE GRIP SEATED ROW MACHINE http://bbcom.me/2gK3kBs

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

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

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

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

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

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

  • 1 set: as many reps as possible

REVERSE SITUP http://bbcom.me/2vLo3Yd or DECLINE REVERSE SITUP http://bbcom.me/2eSMTlB

  • 1 set: as many reps as possible

PLANK http://bbcom.me/2o83LI4

  • 1 set: hold long as possible

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