Nothing better than an Arm only day and the pump from supersetting Biceps and Triceps together. Even though my Saturday workouts are typically at home the intensity is no different than when I am in the gym. I used heavy resistance bands so I hit muscular failure in the target rep range. Intensity can also be increased by doing slower negatives and pausing on the contractions. Make workouts WORK for you. I hope you all have a blessed weekend. See all these moves on my Story daily, then it goes to my YT (WittigWorks). Follow my full Habitual Home Arm Workout below, then walk with Wittig and do it! 1a. Banded Curls: 4x12-15 1b. Banded Overhead Extensions: 4x12-15 2a. Banded Reverse Curls: 4x12-15 2b. Banded Kickbacks: 4x12-15 3a. Banded Lying Pushdowns: 4x12-15 3b. Banded Behind Back Curls: 4x12-15 4. Diamond Push Ups: 4xfailure The biggest @Ryderwear Black Friday Sale is on now! Save a minimum of 50% off plus an additional 10% off with my code "Wittig10" on Ryderwear.com/Wittig. Take @Kaged Pre-Kaged 30mins before this workout, In-Kaged during, and Re-Kaged immediately after the workout. Get 15% off Kaged.com supplements with my code "Michael15". Nutrition for all goals provided by @NutritionSolutions All organic, grass fed, antibiotic free. Nutrition guidance provided. Get 15% off healthy meal prep and free shipping at NutritionSolutions.com with my code "Wittig". -Michael Wittig, ISSA CPT Certified Nutritionist IPE PNBA Natural Pro 9x Champ Master World Champion Natural Olympia Champion Kaged, Manscaped, Ryderwear Athlete All socials: @WittigWorks (1 Million Followers) WittigWorks.com for my best programs

Finishing the week off strong with my primary shoulder workout plus strategic extra volume for traps, chest, and back. My new off season split is coming together and in full effect. My upcoming workouts will continue to contain lots of barbell presses, squats, pull ups, dips, and deadlifts. Time to activate that natural growth hormone and testosterone with these big lifts. December is here and I am looking forward to doing and planning many Christmas activities with the kids. They love watching Christmas movies and drinking hot chocolate so I'll make it happen ;) I hope you all have an awesome weekend. See all these moves on my Story daily, then it goes to my YT (WittigWorks). Follow my full Shoulder and Extra Upper Body Workout below, then walk with Wittig and do it! 1a. Overhead Military Press: 4x8-10 1b. Behind Back Barbell Shrugs: 4x10-12 2a. Face Pulls: 4x10-12 2b. Barbell Shrugs: 4x8-10 3. Lateral Raises: 4x10-12 4. Wide Pull Ups: 4xfailure 5. Weighted Dips: 4x10-12 6. Banded Incline Flys: 4x8-10 The biggest @Ryderwear Black Friday Sale is on now! Save a minimum of 50% off plus an additional 10% off with my code "Wittig10" on Ryderwear.com/Wittig. Take @Kaged Pre-Kaged 30mins before this workout, In-Kaged during, and Re-Kaged immediately after the workout. Get 15% off Kaged.com supplements with my code "Michael15". Nutrition for all goals provided by @NutritionSolutions All organic, grass fed, antibiotic free. Nutrition guidance provided. Get 15% off healthy meal prep and free shipping at NutritionSolutions.com with my code "Wittig". -Michael Wittig, ISSA CPT Certified Nutritionist IPE PNBA Natural Pro 9x Champ Master World Champion Natural Olympia Champion Kaged, Manscaped, Ryderwear Athlete All socials: @WittigWorks (1 Million Followers) WittigWorks.com for my best programs

I really enjoying stepping out of the gym, feeling the brisk cold air, before the sun rises. It gives me energy and focus to crush the rest of the day. I got the tree up a few days ago and last night we had fun watching the kids decorate it. Our ornaments are a mix match of things the kids have made and things we've been given through the years. I love looking at it. I also enjoy listening to the old Christmas songs (Bing Crosby, Nat King Cole, Andy Williams). We are going to try and be very intentional this December with the family and make the most of this holiday season. What do I want for Christmas? Good health for all my friends ;) See all these moves on my Story daily, then it goes to my YT (WittigWorks). Follow my full Chest and Triceps Building Workout below, then walk with Wittig and do it! 1. Incline Barbell Press: warm up, then 4x8-10 2. Flat DB Press: 4x6-8 3. Weighted Bar Dips: 4x8-10 4. Incline DB Flys: 3x8-10 5a. Overhead Barbell Extension: 4x8-10 5b. Weighted Decline Crunch: 4x20 6a. Skull Crusher: 4x8-10 6b. Hanging Leg Raise: 4x10-12 The biggest @Ryderwear Black Friday Sale is on now! Save a minimum of 50% off plus an additional 10% off with my code "Wittig10" on Ryderwear.com/Wittig. Take @Kaged Pre-Kaged 30mins before this workout, In-Kaged during, and Re-Kaged immediately after the workout. Get 15% off Kaged.com supplements with my code "Michael15". Nutrition for all goals provided by @NutritionSolutions All organic, grass fed, antibiotic free. Nutrition guidance provided. Get 15% off healthy meal prep and free shipping at NutritionSolutions.com with my code "Wittig". -Michael Wittig, ISSA CPT Certified Nutritionist IPE PNBA Natural Pro 9x Champ Master World Champion Natural Olympia Champion Kaged, Manscaped, Ryderwear Athlete All socials: @WittigWorks (1 Million Followers) WittigWorks.com for my best programs

've been enjoying my early morning 5am workouts because it keeps me focused as I have to be home to get the kids ready for school, and it frees up my day time. I've been increasing intensity by adding volume to muscle groups I am working to bring up. To keep things time efficient I am using Staggered Sets. Today I also did a special Origin/Insertion Superset for Biceps which is a powerful way to build (4a/4b). I tell you all this to say if you have specific goals, set up a specific plan to achieve them. Read that again ;) I hope you all have a powerful day. Go do great things! See all these moves on my Story daily, then it goes to my YT (WittigWorks). Follow my full Back and Biceps Building Workout below, then walk with Wittig and do it! 1. Barbell Rows: Warm ups, then 4x8-10 2. Weighted Neutral Grip Pull Ups: 4x8-10 3a. Wide Behind Neck Pulldowns: 4x8-10 3b. Barbell Shrugs: 4x10-12 4a. Underhand Pull Ups: 4xfailure 4b. Incline DB Curls: 4x8-10 4c. DB Shrugs: 4x15 5a. Cable Bar Curls: 4x8-10 5b. Bent Over Lateral Raise: 4x10-12 The biggest @Ryderwear Black Friday Sale is on now! Save a minimum of 50% off plus an additional 10% off with my code "Wittig10" on Ryderwear.com/Wittig. Take @Kaged Pre-Kaged 30mins before this workout, In-Kaged during, and Re-Kaged immediately after the workout. Get 15% off Kaged.com supplements with my code "Michael15". Nutrition for all goals provided by @NutritionSolutions All organic, grass fed, antibiotic free. Nutrition guidance provided. Get 15% off healthy meal prep and free shipping at NutritionSolutions.com with my code "Wittig". -Michael Wittig, ISSA CPT Certified Nutritionist IPE PNBA Natural Pro 9x Champ Master World Champion Natural Olympia Champion Kaged, Manscaped, Ryderwear Athlete All socials: @WittigWorks (1 Million Followers) WittigWorks.com for my best programs

We made it home from our holiday travels. Since I hit home workouts the last several days I wanted to do something different this Saturday morning so I went to the gym for a heavy duty Chest and Back beatdown. I kept the volume low today because I plan to hit these muscle groups 2-3x this week. I weighed in this morning after being gone over the Thanksgiving holiday, in which I did have a great feast with all the pies, but weighed less. So I guess my Thanksgiving 'balanced life' protocols work ;) Tomorrow will be my day of rest and relaxation. Then Monday we hit the ground running with a nasty leg workout. See all these moves on my Story daily, then it goes to my YT (WittigWorks). Follow my full post-holiday Chest and Back Building Workout below, then walk with Wittig and do it! 1. Bench Press: warm ups, then 3x6-8 2. Incline DB Fly: 3x6-8 3. Cable Cross: 3x10-12 4. Wide Pulldowns: warm ups, then 3x6-8 5. Seated Wide Rows: 3x6-8 6. Wide Straight Arm Pulls: 3x6-8 The biggest @Ryderwear Black Friday Sale is on now! Save a minimum of 50% off plus an additional 10% off with my code "Wittig10" on Ryderwear.com/Wittig. Take @Kaged Pre-Kaged 30mins before this workout, In-Kaged during, and Re-Kaged immediately after the workout. Get 15% off Kaged.com supplements with my code "Michael15". Nutrition for all goals provided by @NutritionSolutions All organic, grass fed, antibiotic free. Nutrition guidance provided. Get 15% off healthy meal prep and free shipping at NutritionSolutions.com with my code "Wittig". -Michael Wittig, ISSA CPT Certified Nutritionist IPE PNBA Natural Pro 9x Champ Master World Champion Natural Olympia Champion Kaged, Manscaped, Ryderwear Athlete All socials: @WittigWorks (1 Million Followers) WittigWorks.com for my best programs

I hope you all had an amazing Thanksgiving like we did. It's always great to see family, relax, and eat some good food. Oh, and did I eat some pie! I like them heated with melting vanilla ice cream on it. But the holiday is over and I'll go back to my normal schedule. This very cold morning I hit what I would consider Advanced Shoulder Workout at home. This was full intensity, muscle building to failure each set. No more leftovers or pie for me today. I'll be munching instead of my healthy Nutrition Solutions meals. My life is all about balance. I had a good dinner and pies last night. Now I will balance it with exercise and healthy eating. Have a great holiday weekend my friends. See all these moves on my Story daily, then it goes to my YT (WittigWorks). Follow my full Advanced Muscle Building Home Workout below, then walk with Wittig and do it! 1. Banded Overhead Press: 3x15 2. Banded Lateral Raise: 3x12-15 3. Banded Front Raise: 3x12 4. Banded Face Pull: 3x15 5. Banded Wide Upright Row: 3x15 6. Banded Pull Backs: 3x15-20 7. Feet Elevated Push Ups: 3xfailure The biggest @Ryderwear Black Friday Sale is on now! Save a minimum of 50% off plus an additional 10% off with my code "Wittig10" on Ryderwear.com/Wittig. Take @Kaged Pre-Kaged 30mins before this workout, In-Kaged during, and Re-Kaged immediately after the workout. Get 15% off Kaged.com supplements with my code "Michael15". Nutrition for all goals provided by @NutritionSolutions All organic, grass fed, antibiotic free. Nutrition guidance provided. Get 15% off healthy meal prep and free shipping at NutritionSolutions.com with my code "Wittig". -Michael Wittig, ISSA CPT Certified Nutritionist IPE PNBA Natural Pro 9x Champ Master World Champion Natural Olympia Champion Kaged, Manscaped, Ryderwear Athlete All socials: @WittigWorks (1 Million Followers) WittigWorks.com for my best programs

I've been hitting Thanksgiving Home Workouts on my in-laws porch pre-feast for countless years. It's a tradition for me and this year is no different. Now I am crazy, but I WILL be eating whatever I want for Thanksgiving dinner until I am comfortably full with no worries. I love stuffing and pie. I'll eat ALL the carbs. But I also balance this with a protein only breakfast. This morning I had eggs and a Kaged whey isolate shake. I also drink lots of water upon waking, then I hit this workout with maximum intensity. I am wishing you all a very Happy Thanksgiving! I am thankful for all of you. See all these moves on my Story daily, then it goes to my YT (WittigWorks). Follow my full Annual Thanksgiving Home Workout below, then walk with Wittig and do it! 1. Banded Iso-Row Lunge: 3x20 (10 each leg) 2. Banded Gironda Row: 3x15-20 3. Banded Overhead Press Squat: 3x15 4. Banded Chest Press: 3x15 5. Banded Cross Over: 3x15 each side 6. Banded Iso-Sumo Curl: 3x15 7. Banded Triceps Kickback: 3x15-20 8. Box/Step Jumps: 3x15 The biggest @Ryderwear Black Friday Sale is on now! Save a minimum of 50% off plus an additional 10% off with my code "Wittig10" on Ryderwear.com/Wittig. Take @Kaged Pre-Kaged 30mins before this workout, In-Kaged during, and Re-Kaged immediately after the workout. Get 15% off Kaged.com supplements with my code "Michael15". Nutrition for all goals provided by @NutritionSolutions All organic, grass fed, antibiotic free. Nutrition guidance provided. Get 15% off healthy meal prep and free shipping at NutritionSolutions.com with my code "Wittig". -Michael Wittig, ISSA CPT Certified Nutritionist IPE PNBA Natural Pro 9x Champ Master World Champion Natural Olympia Champion Kaged, Manscaped, Ryderwear Athlete All socials: @WittigWorks (1 Million Followers) WittigWorks.com for my best programs

This morning at 6am we traveled for the holiday so I got up at 3am to hit this workout before we left. Why? Because I'm totally crazy. But I also don't get to where I am by being lazy ;) I find solutions not excuses. I am going to enjoy Thanksgiving dinner tomorrow with no worries or regrets, but I did bring my Kaged supplements, Nutrition Solutions meal prep for my other meals, and resistance bands. While I eat all the stuffing and pie I will create balance with other healthy meals and a home workout. Enjoy life. Find balance. Create a sustainable lifestyle. I hope you all have a great Thanksgiving holiday. See all these moves on my Story daily, then it goes to my YT (WittigWorks). Follow my full pre-holiday Chest and Triceps Building Workout below, then walk with Wittig and do it! 1. Bench Press: 4x8-10 2a. Weighted Dips: 4x8-10 2b. Roman Chair Leg Raise: 4x12 3a. Incline DB Press: 4x8-10 3b. Ab Rollouts: 4x10-12 4a. Close Grip Bench: 4x8-10 4b. Weighted Decline Crunch: 4x10-12 5a. Rope Pushdowns: 4x10-12 5b. Cable Crunch: 4x10-12 The biggest @Ryderwear Black Friday Sale is on now! Save a minimum of 50% off plus an additional 10% off with my code "Wittig10" on Ryderwear.com/Wittig. Take @Kaged Pre-Kaged 30mins before this workout, In-Kaged during, and Re-Kaged immediately after the workout. Get 15% off Kaged.com supplements with my code "Michael15". Nutrition for all goals provided by @NutritionSolutions All organic, grass fed, antibiotic free. Nutrition guidance provided. Get 15% off healthy meal prep and free shipping at NutritionSolutions.com with my code "Wittig". -Michael Wittig, ISSA CPT Certified Nutritionist IPE PNBA Natural Pro 7x Champ Master World Champion Natural Olympia Champion Kaged, Manscaped, Ryderwear Athlete All socials: @WittigWorks (1 Million Followers) WittigWorks.com for my best programs

A new day and a new chance to get one step closer to where we want to be. Getting in another powerful workout before leaving town for the Thanksgiving holiday. When at the in-laws I'll hit the YMCA they have there, or hit home workouts with my bands. On Thanksgiving I will enjoy the holiday meal without worries, but I will workout that day and eat a lighter protein based breakfast. The next day I'll get right back to my normal nutrition protocols and only eat the protein based left over if needed. When traveling I'll bring my Nutrition Solutions meals, Kaged supplements, and resistance bands. But when the Thanksgiving meal is served I'll eat and drink whatever I want until I'm comfortable full. I love dressing, mashed potatoes, and of course pie. Lots of pie. See all these moves on my Story daily, then it goes to my YT (WittigWorks). Follow my full Back and Biceps Builder Workout below, then walk with Wittig and do it! 1. Deadlift: 5x8-10 2. Weighted Wide Pulls: 4x6+bw drop 3. Close Grip Pulldown: 4x8-10 4a. Standing Alternating DB Curls: 4x8-10 4b. Prone Lateral Raise: 4x12 5. Concentration Curls: 4x10-12 each arm The biggest @Ryderwear Black Friday Sale is on now! Save a minimum of 50% off plus an additional 10% off with my code "Wittig10" on Ryderwear.com/Wittig. Take @Kaged Pre-Kaged 30mins before this workout, In-Kaged during, and Re-Kaged immediately after the workout. Get 15% off Kaged.com supplements with my code "Michael15". Nutrition for all goals provided by @NutritionSolutions All organic, grass fed, antibiotic free. Nutrition guidance provided. Get 15% off healthy meal prep and free shipping at NutritionSolutions.com with my code "Wittig". -Michael Wittig, ISSA CPT Certified Nutritionist IPE PNBA Natural Pro 7x Champ Master World Champion Natural Olympia Champion Kaged, Manscaped, Ryderwear Athlete All socials: @WittigWorks (1 Million Followers) WittigWorks.com for my best programs