Challenge Yourself

Fortune Favors the Bold

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This shoulder and arm workout is total destruction! I also threw you a curve ball at the very beginning of the workout. You see it all here: drop sets, supersets and tempo reps. You are going to have to give this all you got! No mercy!

AB CRUNCH MACHINE http://bbcom.me/2rPcnUA or AB ROLLER http://bbcom.me/2eN03wX

  • 3 sets: 10-15 reps (or as many as possible)

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
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