Challenge Yourself

Fortune Favors the Bold

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This workout is going to be your first true test of willpower and determination. You have to go into it feeling confident and tell yourself you will do anything it takes to finish. Remember, to get results in the gym you have to push yourself to failure then allow your body to adapt and grow stronger! Failure is a good thing in the gym!

LISS CARDIO

  • 10-15 minutes – choose between incline walk on treadmill, stationary bike, spin bike, elliptical, stair stepper, or rowing machine

SUPERSET

1.) BARBELL SQUATS (smith machine optional) http://bbcom.me/2mN9DGv

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

2.) BODYWEIGHT LUNGES (holding dumbbells optional) http://bbcom.me/2ne9CqG

  • Set 1: 10 right leg then 10 left leg
  • Set 2: 10 right leg then 10 left leg
  • Set 3: 10 right leg then 10 left leg

SUPERSET

1.) LEG PRESS (any machine) http://bbcom.me/2tQ4CMq

  • Set 1: 20-25 reps
  • Set 2: 15-20 reps
  • Set 3: 10-15 reps

2.) LEG PRESS CALF RAISE http://bbcom.me/2u7eJMz

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

SUPERSET

1.) LEG CURLS (lying or seated) http://bbcom.me/2nWPkCq

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

2.) LEG EXTENSIONS http://bbcom.me/2pnfsaG

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

BODYWEIGHT SQUAT http://bbcom.me/2njvILQ

  • 50 reps (as many sets as necessary)
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