Challenge Yourself

Fortune Favors the Bold

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Today’s workout is all about back and biceps. First, we are going to conquer your back muscles. Then, we are going to come in and finish your biceps off. Remember the trick I taught you earlier about pulling with your elbows instead of your hands. That will come in handy here. Let’s get to work!

SUPERSET

1.) WIDE GRIP LAT PULLDOWN (cable or machine) http://bbcom.me/2p1444W

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

2.) UNDERHAND GRIP LAT PULLDOWN (cable or machine) http://bbcom.me/2f0RKya

  • Set 1: 6-8 reps
  • Set 2: 6-8 reps
  • Set 3: 6-8 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

YATES ROW (smith machine optional) http://bbcom.me/2j0cDhf

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

EZ-BAR PREACHER CURL http://bbcom.me/2xRv6zg or PREACHER CURL MACHINE http://bbcom.me/2eM3e8d

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

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

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

BARBELL WRIST CURLS http://bbcom.me/2piWqFC

  • Set 1: 15-20 reps
  • Set 2: 12-15 reps

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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