Challenge Yourself

Fortune Favors the Bold

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It’s back and bicep day again! I love starting out my back workouts with pullups. It’s considered the king of all back exercises. Remember, if you struggle with pullups you can use an assist machine if your gym has one. We are also starting TABATA today to kick your body into fat burning mode at the end of your workout! Let’s go!

UNDERHAND or NEUTRAL GRIP PULLUP (assist machine optional) http://bbcom.me/2eCHZp4

  • Set 1: as many reps as possible
  • Set 2: as many reps as possible
  • Set 3: as many reps as possible

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

  • 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 BENTOVER LONG-BAR ROW http://bbcom.me/2gPmJxj

  • Set 1: 10-12 reps
  • Set 2: 8-10 reps
  • Set 3: 6-8 reps

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

  • Set 1: 12-15 reps
  • Set 2: 10-12 reps
  • Set 3: 6-8 reps

SHRUGS (plates, machine, dumbbell or barbell) http://bbcom.me/2oRBW7R

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

EZ-BAR CURL http://bbcom.me/2x8bTgm

  • Set 1: 10-12 reps
  • Set 2: 8-10 reps
  • Set 3: 6-8 reps

CABLE HAMMER CURL (rope attachment) http://bbcom.me/2sv9421

  • Set 1: 10-12 reps
  • Set 2: 8-10 reps
  • Set 3: 6-8 reps

TABATA

1 Round – Choose any exercise, or group of exercises (i.e treadmill sprints, spin bike, box jumps, etc)

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