Challenge Yourself

Fortune Favors the Bold

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Hopefully you liked the supersets in the last workout because they keep coming in this back workout! You are really going to love this workout. It teaches you the difference between your upper back and your lats. Keep the weight light so you can really feel the muscles moving and recognize the difference between the muscles in your back.

SUPERSET

1.) WIDE GRIP PULLUPS (assist machine optional) http://bbcom.me/2j0Q789

  • 2 sets to failure

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

  • 2 sets to failure

RACK PULLS http://bbcom.me/2f0zwNb or DEADLIFT http://bbcom.me/2p2IYmp

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

SUPERSET

1.) WIDE GRIP SEATED CABLE ROW http://bit.ly/2vJ1WWi or WIDE GRIP SEATED ROW MACHINE http://bbcom.me/2gK3kBs

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

2.) CLOSE GRIP SEATED CABLE ROW http://bbcom.me/2nz8hzu or CLOSE GRIP SEATED ROW MACHINE http://bbcom.me/2gK3kBs

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

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

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

HYPEREXTENSIONS (hold weight to increase difficulty) http://bbcom.me/2w8rfwO

  • 2 sets: as many reps as possible
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