5-10-15 System Chest Beat Down

I formulate my 5-10-15 System workouts to hit different angles of each muscle group at various rep ranges. There is always a element of strength training as well. The workouts change week to week so each part of the muscle experiences a different load. Its calculated. This latest chest workout was no different and blasted me just right. Give this Chest workout a go and let know what you think with Likes, Comments, and Shares.
-Wittig, ISSA CPT
Kaged Muscle Athlete

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Chest:

1. Hammer Strength Incline Press: 2 warm up set then 5 sets of 5 reps.

2. Bench Press (bar to neck): 5 sets of 10 reps. Increased weight as I went so I incorporated pause rest to finish rep count. I brought the barbell down slowly to the very upper chest, base of my neck for a deep stretch.

3. Flat DB Flys: 5 sets of 15 reps. These were done heavy using drop sets to get 15 total. Use a weight that cause failure ~10 reps, drop weight by 20% for those final 5 reps. I brought pinkies together at the top to further squeeze the inner chest.

4. Slight Incline DB ‘Alternating Grip’ Presses: 5 sets of 15, 10, 10, 5, 5, reps. Do a normal DB press then on the next rep use a neutral grip (palms facing each other), back to regular. Alternate hand positions each rep.

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5-10-15 System Back Attack

So I worked Back on Monday and my upper back is still sore today on Thursday. If you have a hard time getting your lats sore try this on for size. This is one of my 5-10-15 System workouts from my latest trainer available on WittigWorks.com. Give this Back workout a go and let know what you think with Likes, Comments, and Shares.
-Wittig, ISSA CPT
Kaged Muscle Athlete
wittig-14851. Bent Over Barbell Row (off the ground): 2 warm up sets then 5 sets of 5 reps. Each rep is pulled from the ground. Keep the back straight and good form. I built up to 275lbs.

2. Deadlifts: 5 sets of 10 reps. Don’t yank the weight off the ground, but start with a gentle pull in the lats then power up.

3. Wide Grip Chins: 5 sets of 15 reps. By this point I was getting trashed. After the first set I incorporated “pause rest” to hit the rep counts. That last set had 3 pause rest rounds to hit 15 reps. If you cannot do chins do pulldowns instead.

4. Gironda Cable Rows: 5 sets of 15, 10, 10, 5, 5, reps. I have posted video of this exercise before on my Instagram.com/WittigWorks. You might need to Google it up. It’s very effective and one of my favorites. Basically a bent over mid-pulley cable row. Instead of rowing up like you would with a barbell, the arms are straight out horizontal and parallel to the floor. Ending position is shown here below.

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The Ab Punisher

I hit my core the other day and it’s still sore two days later. That is when I know it’s a good one to share with you all. You think I am trying to help, but really I am in the game of punishing. But remember I always punish myself first. This ab routine is game on to slam your lower abs. Don’t speed through it. Go slow and concentrate on feeling each rep.
-Wittig, ISSA CPT
Kaged Muscle Athlete

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Giant Set: Do each exercises back to back with no rest for one set. Do 5 sets total.

A. Incline Leg Raise (shown): 12 reps. Do as many of these as you can very slow with a 2-3 sec pause at the top peak contraction. Lift that hip as shown above if possible. Incorporate pause rest if necessary (rest 5-10 secs then continue reps). There will be a point where you cannot pause and just do what you can.

B. Spears: 12 reps. Lay on the ground with your legs straight up like at the top of a leg raise, this is starting position. Your arms should be pressing down on the ground. Lift your hip off the ground and stab your legs upward. At the top add a test to one side. On the next rep twist to the other side.

C. Lying Leg Raises w/twist: 15 reps. Do a normal leg raise but alternate twisting to each side at the top of each rep. Hold the top contraction for 1-2 counts, really squeeze, before lowering.

**With ab work you will get out of it what you put into it. When in doubt go slower. Hold and squeeze the contractions. Make each rep count.

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or on Kindle.

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Arm Annihilation Workout

I haven’t worked arms on its own day in a good while. Today I supersetted biceps and triceps and my arms felt like they were going to split. This is definitely fun and effective to do every now and then. Give this Arm workout a go and let know what you think with Likes, Comments, and Shares.
-Wittig, ISSA CPT
Kaged Muscle Athlete

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Arms:
1. Superset: Do these 2 exercises back to back with no rest for 1 set. Do 7 sets total. Do 2 light warm up sets of 15 reps each.
1A. Barbell Curls: 15, 12, 10, 8, 6, 12, 15-20 reps.
1B. Overhead Barbell Extensions: 15, 12, 10, 8, 6, 12, 15-20 reps.

2. Giant Set: Do these 3 exercises back to back with no rest for 1 set. Do 5 sets total.
2A. Seated DB Overhead Extension: 12-15, 10, 8, 5-6, 20 reps.
2B. Incline DB Curls: 12 reps each set. Increase weight each set and incorporate pause rest to hit all 12 reps.
2C. Incline Dual DB Lying Extensions: 12 reps then pause rest for ~3 more for a total of 15 reps each set.

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3. Superset: Do these 2 exercises back to back with no rest for 1 set. Do 4 sets total.
3A. Spider Barbell curls: 15, 12, 10, 10 reps + 5 bottom partial reps on each set.
3B. Triceps Kickbacks: 20, 15, 12, 8-10 reps.

4. Superset: Do these 2 exercises back to back with no rest for 1 set. Do 2 sets total.
4A. Rope Pushdowns: 12 reps each set, but then do my 4 step process as shown here: https://www.youtube.com/watch?v=_Q15jWdtk_A.
4B. Lying Rope Hammer Curls: 12-15 reps but pause rest all the way to 30 reps each set.

My new transformation program “5-10-15 System” has just dropped. Check out my program bundle packages for the best savings and results.
http://www.wittigworks.com/e-books.html
https://www.amazon.com/dp/B06X9361XS

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5-10-15 System is Coming!

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Coming soon! My most powerful program to transform your body. I designed this program while preparing for my physique competitions last year and it worked amazingly well. I am most excited about this program and feel its my masterpiece. The 5-10-15 System is a manipulation of rep ranges and exercise selection to smash through barriers. While it’s only 4 weeks it’s designed to be repeatable. It includes nutrition and supplementation. I keep myself available for questions and motivation. Coming to WittigWorks.com and the Kindle e-book store by the end of this month. It will be a $10 instant download which includes my personal support. I wanted to share a few pages and a sample workout. Sign up for my free email list to receive special offers. Sign up HERE!

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How I Am Hitting Shoulders

A few years ago I was in great shape, but thin in the shoulders among other places. Being a natural ectomorph I was never wide. This last year I’ve really concentrated on bringing up my Shoulder strength and size. I’m pretty happy with my progress. Here is how I’ve been attacking shoulders lately with great success.
-Wittig, ISSA CPT
Kaged Muscle Athlete

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Monday:
I train rear Delts after my Back beatdown. I typically pick one of the following exercises for 4-5 sets. The rep ranges and advanced techniques change from week to week.

Favorite Rear Delt exercises:
Bent Over DB Raises
Side Lying FB Raise
Reverse Fly Machine
Face Pulls

Recent Rear Delt workout:
1. Uni-lateral EZ Bar Bent Over Lateral Raises: 5 sets of 15, 12, 12, 8 + drop set for another 8 reps, 8 + drop set for another 8 reps each side.

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Wednesday:
I hit Delts first before hitting Back again. I am currently hitting Back 3x a week btw. This day I concentrate more on front delts and the big power movements. I typically pick 2 exercises and do 10-12 total sets.

Favorite Front Delt Exercises:
Seated DB Press
Standing Military Press
Standing Behind the Neck Press
Push Presses
Arnold Presses
Front Raises (db and barbell)

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Recent Front Delt workout:
1. Seated DB Press: 7 sets of 15, 12, 10, 8, 5 + 2 partial reps, 5 + 1 partial, 10 reps.

2. Barbell Front Raises: 5 sets of 10 reps. Increasing weight each set and cheating a bit as the weight gets heavier and taking the negatives slow. Last set was a triple drop set.

Friday:
I hit Delts a final time for the week after Back once again. This time I hit the front delts again and the lateral side head. This will typically include some sort of lateral raise. I will typically pick 2 exercises and do 10-12 total sets.

Favorite Side Delt Exercises:
Side Lateral Raises
Uni-lateral Side Raises
Wife Grip Upright Rows

Recent Front/Side Delt workout:
1. Superset: Do these 2 exercises back to back without rest for 1 set. Do 4 sets total.
1A. Barbell Front Raise: 15, 15, 12, 10 reps
1B. Wide Grip Upright Row: 12, 10, 8-10, 6-8 reps.

2. Side Lateral Raises: 2 sets of 50 reps incorporating as many pause rest rounds as necessary.

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Short Arm Workout- Big Results!

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If you want those big arms be sure to spend more time rocking those big compound lifts for chest and back. Spend more time there. Yes, of course work your arms, but you should not be curling more than pressing and rowing. I’ve been hitting Biceps after my Back workouts and Triceps after my Chest. Here is are quick 20 min Biceps and 20 min Triceps workouts that had my arms blown up and sore the next day. These can be done separately after bigger muscle groups like I do or together for one arm workout.
-Wittig, ISSA CPT
Kaged Muscle Athlete

Biceps:
Superset: Do these 2 exercises back to back with no rest for 1 set. Do 7 sets total.

A. Strict Standing DB Curls: 20, 15, 12, 10, 7, 5, 10-12 reps. Curling both DB’s at the same time. Keeping that elbow in place and not letting it drift forward. Get a full stretch in the biceps at the bottom.

B. Alternating Hammer Curls: 20, 15, 12, 10, 7, 5, 10-12 reps. Using the same weight. These can have a little more body language, but cheat proper with a little swing and do not lean back compromising your lower back.

Triceps:
Superset: Do these 2 exercises back to back with no rest for 1 set. Do 7 sets total.

A. Seated DB Overhead Extension: 20, 15, 12, 10, 7, 5, 10-12 reps. One big DB over your head!

B. Slight Incline Dual DB Lying Extensions: 20, 15, 12, 10, 7, 5, 10-12 reps. Use approximately half weight from A. You will probably have to incorporate pause rest to hit the rep ranges indicated.

 

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Check out my full advanced Arm building ebook program “Armageddon: Building Massive Arms” which incorporates my “Extreme Load Training”. It’s $10 instant download on my WittigWorks.com. Full support by me during the program.

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