Challenge Yourself

Fortune Favors the Bold

Note – If you have purchased Wittrock Workouts, please login by clicking here to view the workouts.

Welcome to the ultimate chest workout! I designed this workout to incorporate a strategy called pre-exhaustion. Basically, you are doing isolation exercises first, then you move on to compound exercises. It’s like going into war with a handgun in the beginning, then finishing the war by pulling out a bazooka!

FLAT BENCH CABLE FLY http://bbcom.me/2xN2Z4P

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

INCLINE BENCH CABLE FLY http://bbcom.me/2wOErKo

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

BARBELL BENCH PRESS (smith machine optional) http://bbcom.me/2qya3hx  or BENCH PRESS MACHINE http://bbcom.me/2x81MrI

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

DUMBBELL INCLINE PRESS http://bbcom.me/2nVOFkF or INCLINE PRESS MACHINE http://bbcom.me/2x8SV9e

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

SUPERSET

1.) DIPS (assist machine optional) http://bbcom.me/2wo5AS9

  • Set 1: as many reps as possible
  • Set 2: as many reps as possible

2.) PUSHUPS (on knees if necessary) http://bbcom.me/2eIqJCF

  • Set 1: as many reps as possible
  • Set 2: as many reps as possible

SITUP http://bbcom.me/2eEBgP8 or V-UP (hold weight to increase difficulty) http://bbcom.me/2eMjvtH

  • 2 sets: as many reps as possible

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

  • 2 sets: as many reps as possible

SIDE CRUNCHES http://bbcom.me/2vTgwuu or DECLINE SITUP WITH TWIST http://bbcom.me/2vTO7oa

  • 1 set each side: as many reps as possible
X