Basic & Big: Week 3 Day 16: Back/Traps/Biceps - Excersize

Basic & Big: Week 3 Day 16: Back/Traps/Biceps

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Week 3 Day 16: Back/Biceps/Traps

I was recently asked what motivates me to push so hard in all areas of my life including fitness. Well, I feel I was born with a inner fire that has always burned hot. Everybody may not be born that way, but we can all find a reason to lite that fire- family, loved ones, improve health, save money from health related issues, look good lol. Find your reason and LITE THAT FIRE! Today my friend Mark Scott joined me for today’s brutal Back/Traps/Biceps session. We are lifting heavy this entire week in the 5-7 rep range. Mark is strong and just a great dude. Big things are in store for him.

Watch the workouts live daily on my Snapchat and IG Story (WittigWorks both).

Download PDF here:

The guidelines and nutrition direction can be viewed here:

Michael Wittig, ISSA CPT
IPE Natural Pro
Kaged Muscle Athlete
All socials: WittigWorks

Day 9: Back/Biceps/Traps Rear Delts- Rep ranges 5-7

Rest periods: 2-3 minutes


1. Rack Pulls: 2 warm ups 9 reps, 4 sets of 5-7 reps
(Note: Now that we are getting heavier I did use straps for the heaviest sets.)

2. Wide Grip Pulldowns (wrist flexion): 4 sets of 5-7 reps

3. Barbell Rows: 3 sets of 5-7 reps
(Note: I was using a underhand grip.)

4a. Barbell Pull Overs: 3 sets of 5-7 reps
4b. Weighted Wide Pull ups (partial mid-range): 3 sets of 5-7 reps

Traps/Rear Delts:
5a. Barbell Shrug: 3 sets of 5-7 reps
5b. Facepulls: 3 sets of 7 reps
(Note: I did these with my foot up on the cable rack for stability. Watch the video for reference.)


6. Barbell EZ Curls (close grip): 4 sets of 5-7 reps

7. Incline DB Curls: 3 sets of 5-7 reps

8. Hammer Curls: 3 sets of 5-7 reps
(Note: I did these standing today so I could push more weight. But keep those elbows isolated. Curling both at the same time not alternating.)

HIIT Cardio: No cardio for me. This is based on the information I explained during this last review and evaluation. You may need or want to do 15 minutes of steady state today. If you are not sure go back to Day 14 and re-read the information.

Michael Wittig is a nationally recognized (Flex, M&F, Train Magazines) ISSA certified trainer with hundreds of client training hours logged, published author of 5 programs, IPE Natural Pro, and a Kaged Muscle and Ryderwear Athlete.

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