This workout was strong and powerful like the Eygptian pyramids. This is our second week of Ra Pyramid Training with a slightly lower rep range and heavier loads. I've also been incorporating a few of my favorite home movements because they are that good. Take ALL my ideas and methods for your own fitness goals. Follow today's Ra Pyramid Training Chest and Back workout below then walk with Wittig and do it: 1. Bent Over Cable Fly & Press: 4x15,12,10,8 then pause rest to 15 2. Barbell Reverse Press: 4x15,12,10,8 pr to 15 3. Banded Bear Press: 3x15 4. Unilateral Cable Crossover: 3x15,12,10 pr to 15 5. Neutral Flat DB Press: 3x15,12-8-10 pr to 15 6. Incline Cable Skull Crushers: 4x15,12,10,8-10 pr to 15 7. Banded Pushdowns: 3x15,12,10 pr to 15 8. Dive Bombers: 3xfailure Get Rip Cord resistance bands here: http://bit.ly/HTRipCords. Get 10% off code "Wittig10". Take @KagedMuscleSupplements Pre-Kaged 30mins before this workout, In-Kaged during, and Re-Kaged immediately after the workout even at home. Get 15% off KagedMuscle.com supplements and apparel with my code "Michael15". Geared out in full @Ryderwear shoes and apparel for function and comfort. Shop & save 10% off Ryderwear.com/Wittig with code "Wittig10". -Michael Wittig, ISSA CPT Certified Nutritionist IPE PNBA Natural Pro 7x Champ Master World Champion Natural Olympia Champion Kaged Muscle, S-Force, Ryderwear Athlete All socials: @WittigWorks (857K+) WittigWorks.com for my best programs

The last few weeks I've been hitting my Ra Pyramid Training to build muscle during my off season. This is a classic method of training with proven results and my own personally spin on it. I've also been including a few of my favorite home movements in the gym because they are that good. Follow today's Ra Pyramid Training Back & Biceps workout below then walk with Wittig and do it: 1. Wide Pull Ups: 4x15,12,10-8-10 then pause rest to 15. 2. T-Bar Rows: 4x15,12,10,8-10 pr to 15 3. Banded Straight Arm Row: 3x15,12,10 pr to 15 4. KBell Gorilla Rows: 4x12,10,10,8 ea side 5. Barbell Rows: 4x15,12,10,8 pr to 15 6. Single Arm Cable Curls: 4x15,12,10,8 pr to 15 7. Banded Concentration Curls: 3x15,12,10 pr to 15 Get Rip Cord resistance bands here: http://bit.ly/HTRipCords. Get 10% off code "Wittig10". Take @KagedMuscleSupplements Pre-Kaged 30mins before this workout, In-Kaged during, and Re-Kaged immediately after the workout even at home. Get 15% off KagedMuscle.com supplements and apparel with my code "Michael15". Geared out in @Ryderwear D-Mak shoes for function and comfort. Shop & save 10% off Ryderwear.com/Wittig with code "Wittig10". -Michael Wittig, ISSA CPT Certified Nutritionist IPE PNBA Natural Pro 7x Champ Master World Champion Natural Olympia Champion Kaged Muscle, S-Force, Ryderwear Athlete All socials: @WittigWorks (856K+) WittigWorks.com for my best programs

Hope you all had a great weekend. Today starts my second week of Ra Pyramid Training to build muscle and strength. It's Leg Day Monday like always and since this is a periodized training block will be slightly heavier with lower rep ranges than last week. Each week the general rep ranges and loads will change. Follow today's Ra Pyramid Training Leg workout below then walk with Wittig and do it: 1. Reverse Nordics: 3x15,12,10 2. Banded Leg Extension: 3x15 3. Unilateral Leg Press: 4x15,12,10, 8 then pause rest to 15 4. Squats: 4x15,12,10,8 pr to 15 5. Leg Extensions: 3x15,12,8-10 then pause rest to 15 6. Calf Press: 4x15,12,10,8 pause rest to 15 Get Rip Cord resistance bands here: http://bit.ly/HTRipCords. Get 10% off code "Wittig10". Take @KagedMuscleSupplements Pre-Kaged 30mins before this workout, In-Kaged during, and Re-Kaged immediately after the workout even at home. Get 15% off KagedMuscle.com supplements and apparel with my code "Michael15". Geared out in @Ryderwear D-Mak shoes for function and comfort. Shop & save 10% off Ryderwear.com/Wittig with code "Wittig10". -Michael Wittig, ISSA CPT Certified Nutritionist IPE PNBA Natural Pro 7x Champ Master World Champion Natural Olympia Champion Kaged Muscle, S-Force, Ryderwear Athlete All socials: @WittigWorks (855K+) WittigWorks.com for my best programs

Habitual Home Workout time blasting Arms, Core, and HIIT. The goal was to use maximum resistance and intensity. Home doesn't mean scaled back. This was achieved using my Human Trainer suspension system and Rip Cord resistance bands. Follow today's Habitual Home Workout below then walk with Wittig and do it: 1a. Suspension Kong Curls: 3x12-15 ea side 1b. Suspension Elbows Out Triceps Extensions: 3x12-15 1c. Suspension Close Grip Press: 3x12-15 2. Banded Full Body Cross Crunch: 3x12 ea side 3. Banded Legs Up Crunch: 3x12-15 4. Banded Side Lying Leg Raise: 3x12 ea side 5. Banded Half Burpee Diamond Push Ups: 4x10+10 Get your own Human Trainer suspension system and Rip Cord bands here: http://bit.ly/HTRipCords. Get 10% off with code "Wittig10". Take @KagedMuscleSupplements Pre-Kaged 30mins before this workout, In-Kaged during, and Re-Kaged immediately after the workout even at home. Get 15% off KagedMuscle.com supplements and apparel with my code "Michael15". Geared out in full @Ryderwear shoes and apparel. Shop & save 10% off Ryderwear.com/Wittig with code "Wittig10". -Michael Wittig, ISSA CPT Certified Nutritionist IPE PNBA Natural Pro 7x Champ Master World Champion Natural Olympia Champion Kaged Muscle, S-Force, Ryderwear Athlete All socials: @WittigWorks (855K+) WittigWorks.com for my best programs

Final gym workout to wrap up the first week of my Ra Pyramid Training smashing Shoulders and finishing with some extra Back width work. This is a periodized training block and next week the rep schemes will get lower and weight will increase. Lately I've been incorporating some of my favorite home movements because they are fire. Follow today's Ra Pyramid Training Shoulder and Back workout below then walk with Wittig and do it: 1. Arnold Press: 4x20,15,10-12,8-10 then pause rest to 20 2. Lateral Raises: 4x20,15,10-12,8-10 pr to 20 3. Banded Shift Laterals: 3x20, 15, 10 pr to 20 4. Bent Over Single Arm Cable Lateral: 3x15, 12, 10 pr to 20 5. Banded Up Press: 3x10-12 6. Wide Pull Ups Mid-Range Partials: 4xfailure (15-20) 7. Wide Behind Neck Pulls: 4x20,15,10-12,8-10 pr to 20 Resistance bands featured are Rip Cords. They have been my favorite for 15yrs now. Check them out here: http://bit.ly/HTRipCords. Get 10% off with code "Wittig10". Take @KagedMuscleSupplements Pre-Kaged 30mins before this workout, In-Kaged during, and Re-Kaged immediately after the workout even at home. Get 15% off KagedMuscle.com supplements and apparel with my code "Michael15". -Michael Wittig, ISSA CPT Certified Nutritionist IPE PNBA Natural Pro 7x Champ Master World Champion Natural Olympia Champion Kaged Muscle, S-Force, Ryderwear Athlete All socials: @WittigWorks (855K+) WittigWorks.com for my best programs

Working Hams and Calves for dedicated workout might not be as glamorous as a Chest or Arm workout, but it's highly needed for an overall balanced looking physique. These muscle groups are often left for last. I say give them a dedicated workout when you are fully focused and energized. Follow today's Ra Pyramid Training Hamstrings, Calves, and Abs workout below then walk with Wittig and do it: 1. Seated Leg Curl: 4x20,15,10-12,8-10 then pause rest to 20. 2. Romanian Deads: 4x20,15,12,10 pr to 20 3. Body Weight Ham Curls: 3x12-15 4. Banded Slider Ham Curls: 3x12-15 5. Standing Calf Raises: 4x20,15,10-12,8-10 pr to 20 6. Seated DB Calf Raises: 4x20 ea side 7. Calf Press: 4x20,15,10-12,8-10 pr to 20 8. Ab Roll Outs: 4x10-12 9. Banded Leg Raises: 4x10-12 Geared out in full @Ryderwear shoes and apparel. Shop & save 10% off Ryderwear.com/Wittig with code "Wittig10". Take @KagedMuscleSupplements Pre-Kaged 30mins before this workout, In-Kaged during, and Re-Kaged immediately after the workout even at home. Get 15% off KagedMuscle.com supplements and apparel with my code "Michael15". -Michael Wittig, ISSA CPT Certified Nutritionist IPE PNBA Natural Pro 7x Champ Master World Champion Natural Olympia Champion Kaged Muscle, S-Force, Ryderwear Athlete All socials: @WittigWorks (855K+) WittigWorks.com for my best programs

What's up my friends?! I hope you all are having a great week so far. I've having ALL kinds of fun with my Ra Pyramid Training this week and for a while. As the weeks go we will periodize the rep ranges. Slow & steady does it- build that muscle! Follow today's Ra Pyramid Training Chest & Triceps workout below then walk with Wittig and do it: 1. Hail Mary Cable Flys: 4x20,15,10-12,8-10 then pause rest to 20. 2. Circular Incline Cable Flys: 4x20,15,10-12,8-10 then pause rest to 20. 3. Incline Smith Press: 4x20,15,10-12,8-10 then pr to 20. 4. Inverted Kbell Push Up: 3xfailure 5. V Handle Overhead Extensions: 4x20,15,10-12,8-10 then pr to 20. 6. Incline Lying DB Extensions: 4x20,15,10-12,8-10 then pr to 20. 7. Cable X Extensions: 3x20,15,10 then pr to 20. Geared out in full @Ryderwear shoes and apparel. Shop & save 10% off Ryderwear.com/Wittig with code "Wittig10". Take @KagedMuscleSupplements Pre-Kaged 30mins before this workout, In-Kaged during, and Re-Kaged immediately after the workout even at home. Get 15% off KagedMuscle.com supplements and apparel with my code "Michael15". -Michael Wittig, ISSA CPT Certified Nutritionist IPE PNBA Natural Pro 7x Champ Master World Champion Natural Olympia Champion Kaged Muscle, S-Force, Ryderwear Athlete All socials: @WittigWorks (855K+) WittigWorks.com for my best programs

Second day of Ra Pyramid Training hitting Back and Biceps using this classic, time proven method. My legs are thrashed sore from yesterday's work. Just how I like it. Today I busted out a few old school Venice Beach moves, V Handle Pull Ups and Gironda Rows. I also incorporated one of my favorite home moves, the Banded Snow Angel which is always challenging working the upper and lower back as well as glutes and core. Follow today's Ra Pyramid Training Back & Biceps Workout below then walk with Wittig and do it: 1. Straight Arm Pulls: 4x20, 15, 10-12, 8-10 then pause rest to 20. 2. Neutral Grip Wide Pulls: 4x20, 15, 10-12, 8-10 then pause rest to 20. 3. V Handle Pull Ups: 4xfailure 4. Gironda Rows: 3x15,12,10 then pause rest to 15 5. Banded Snow Angels: 3x12 6. Hammer Curls: 4x15,12,10,8 then pause rest to 15. 7. DB Drag Curls: 3x15,12,10 then pause rest to 15. 8. Single Arm High Curls: 3x15,12,10 then pause rest to 15. Geared out in full @Ryderwear shoes and apparel. Shop & save 10% off Ryderwear.com/Wittig with code "Wittig10". Take @KagedMuscleSupplements Pre-Kaged 30mins before this workout, In-Kaged during, and Re-Kaged immediately after the workout even at home. Get 15% off KagedMuscle.com supplements and apparel with my code "Michael15". -Michael Wittig, ISSA CPT Certified Nutritionist IPE PNBA Natural Pro 7x Champ Master World Champion Natural Olympia Champion Kaged Muscle, S-Force, Ryderwear Athlete All socials: @WittigWorks (855K+) WittigWorks.com for my best programs

A new block starts today with 'Ra Pyramid Training' and Legs like we always do on Mondays. Do a warm up set of 20 before any of the 4 sets indicated below. Increase weight each set. On that final set upon failure pause rest (4-6 sec rest) until you hit a total of 20 reps. This is a classic way of training to build that muscle. As the weeks progress we will periodize rep ranges. Follow today's Ra Pyramid Training Leg Workout below then walk with Wittig and do it: 1. Leg Extensions: 4x20,15,10-12,8-10 then pause rest to 20. 2. Leg Press: 4x20,15,10-12,8-10 then pause rest to 20. 3. Booty Scooty Squat: 4x20,15,10-12,8-10 4. Barbell Squats: 4x20,15,10-12,8-10 5. KBell Swing: 4x20,15,10-12,8-10 6. Calf Press: 4x20,15,10-12,8-10 then pause rest to 20. 7. Seated Cable Crunch: 4x12-15 8. Roman Chair Leg Raise: 4x12 Geared out in full @Ryderwear shoes and apparel. Shop & save 10% off Ryderwear.com/Wittig with code "Wittig10". Take @KagedMuscleSupplements Pre-Kaged 30mins before this workout, In-Kaged during, and Re-Kaged immediately after the workout even at home. Get 15% off KagedMuscle.com supplements and apparel with my code "Michael15". -Michael Wittig, ISSA CPT Certified Nutritionist IPE PNBA Natural Pro 7x Champ Master World Champion Natural Olympia Champion Kaged Muscle, S-Force, Ryderwear Athlete All socials: @WittigWorks (855K+) WittigWorks.com for my best programs