Challenge Yourself

Fortune Favors the Bold

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Back for another killer shoulder and arm workout! I really like this workout because it incorporates a lot of single-arm movements to really isolate the target muscle. During this workout you are also going to be lifting heavy on some exercises so get ready to push yourself!

DUMBBELL SHOULDER PRESS http://bbcom.me/2eFbFFL (machine optional)

  • Set 1: 15-20 reps
  • Set 2: 8-10 reps
  • Set 3: 4-6 reps followed by 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

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)

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

  • Set 1: 10-12 reps
  • Set 2: 8-10 reps
  • Set 3: 4-6 reps followed by single drop set

SINGLE ARM CABLE TRICEP PUSHDOWN http://bbcom.me/2ttmlgi

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

SINGLE ARM DUMBBELL PREACHER CURL http://bbcom.me/2tv4rcz

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

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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