Challenge Yourself

Fortune Favors the Bold

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

Your confidence should be high at this point and now it’s time to increase the intensity with supersets! A superset is a grouping of two exercises done with no rest between them. Once you are done with the superset you can take a short break before doing the next superset. The sole focus for today is on your chest. Push it hard!

—————INTRODUCING SUPER SETS————–

Supersets are a great way to increase your workout intensity. A superset is a grouping of two exercises done with no rest between exercises. For example, performing a set of Bench Press, then immediately doing a set of Pushups

SUPERSET

1.) INCLINE BARBELL PRESS (smith machine optional) http://bbcom.me/2qya3hx

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

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

  • Set 1: 12-15 reps | as many reps as possible
  • Set 2: 8-10 reps | as many reps as possible
  • Set 3: 6-8 reps | as many reps as possible

SUPERSET

1.) DUMBBELL BENCH PRESS http://bbcom.me/2w0Y6Dd

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

2.) CLOSE HANDS DIAMOND PUSHUPS (on knees if necessary) http://bbcom.me/2eCSBEs

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

FLAT BENCH CABLE FLY http://bbcom.me/2xN2Z4P or DUMBBELL FLY http://bbcom.me/2xRPa4l

  • Set 1: 15-20 reps
  • Set 2: 12-15 reps
  • Set 3: 10-12 reps

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

  • 3 sets: as many reps as possible

TABATA

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