Name: Playbook - James Alexander-Ellis - Titanium Torso 🤖
Uploaded: 2021-01-18T11:45:53.728Z
Duration: 50 min
Description: Titanium Torso 🤖

You have bad ass workouts. They look deceptively easy, deception is not reality.

Ruben Perello

It is quite hard training, but would be nice if it's a bit clearer of needs to be done superset, triset or giant set within rests. I want to train the best way possible to get results as never before! 🔥🔥🔥

Diego Alejandro Haintzi Mármol

Hey guys this upper body workout is designed to give you fast results 😍 and get you pumped by super setting some of the most simple but effective pushing / pulling movements 

I'm demonstrating with Dumbbells BUT you can use a barbell or bands if that all you have! In terms of the weights, I'm using moderate weights and a typical bodybuilding rep ranges of 12-15 reps but if you have lighter dumbbells and find this rep range is too easy - then just push to failure 🔥 even if that means 15, 20 or even 30 reps 

It’s totally possible to get good results with higher reps, you just need to make it hurt, and try to be progressive each week by adding more volume / aka more reps and sets t your workout!

All the exercise are done in pairs, called SUPERSETS, so only take a rest once you have done a pairing!

Top tips - guys if you wanna build your torso you're goon have to work hard and make it PAINFUL 😤😭 so keep doing reps until its burning and don't rest longer than I've suggested!

This convenient circuit allows you to use the same ANGLE on the begin and most likely the SAME weight for both exercises! 

▶️ Perform Incline DB Press then straight into the Row 
▶️ No rest between! 60s after and repeat 

🤷🏻‍♂️ Exercise Swaps 🤷🏼‍♀️ 
If you do NOT have a bench then do your Chest Press on the floor with a big pillow under your shoulder blades so your elbows can drop back a little.
Perform the Row with a standing posture, bent forwards with shoulders pulled back!

1️⃣ Set the bench to a modest incline (or use a pillow / Swiss ball)
2️⃣ Inhale to expand the rib cage, and stretch at the bottom of the rep 
3️⃣ Exhale at the top as you squeeze your chest together 
4️⃣ Keep your shoulders pulled back / down into the bench

Dumbbell Incline Chest Press

1️⃣ Keep your head up and off the bench 
2️⃣ Knuckles face outwards
3️⃣ Keep the elbows close to your hips as you pull!

Chest Supported Row

Incline DB Press ➡️ Chest Supported Row

This superset is a horizontal PUSH followed by a vertical PULL, so these exercises complement each other. 

▶️ Perform the Push Up then straight into the Upright Row 
▶️ No rest between! 60s after and repeat 

🤷🏻‍♂️ Exercise Swaps 🤷🏼‍♀️ 
If you prefer to stimulate your chest with a another Dumbbell Press then you can use this instead of a Push Up, BUT don’t write this exercise off as “easy” it’s a very effective exercise!

This targets the Chest & Triceps!

- Keep your body straight and core super tight.
- Don’t allow your butt to stick up or your back to bend / move 
- Hands directly under your shoulders 
- Lower so chest touches floor!

🤷🏼‍♀️Exercise Swaps🤷🏻‍♂️
You can move your hands WIDER or CLOSER to change the focus

Shoulder Width Push-Up

Targets the Traps and Rear / Side Delts

- Use Dumbbell, Barbell or Band 
- Keep your hands close together 
- Elbows go high as possible
- Pull back a little as you get to your chin

Upright Rows

Shoulder Width Push Ups ➡️ Upright Rows

This Arms superset is a bicep into a tricep, so you can keep the rests SHORT and do loads of sets! 

▶️ Perform the Curl then straight into the Tricep Extension 
▶️ No rest between! 60s after and repeat 

🤷🏻‍♂️ Exercise Swaps 🤷🏼‍♀️ 
If the Zottman Curl is a little fancy, or awkward for you, feel free to change for a Hammer Curl! 
You may perform the Triceps Extension with a Bar if you have one!

Targets the Biceps & Forearms 

- An exciting twist on a classic!
- Fully rotate your wrist by 180 deg at the top, then lower 
- Hold the Dumbell so your little finger touches the inside of the end plate. It will help with the rotation, you’ll see!

Zottman Curls

Targets the Triceps (Medial Head)

- Better on a bench, but can be done on the floor!
- Only move the forearm, your upper arm must stay fixed!
- Lower last your ear to touch the shoulder 
- Lock out at the top!

Lying Triceps Extension

Hammer Curls ➡️ Tricep Extensions

This superset is for your Core!

▶️ Perform the Knee Tuck Crunch then straight into the Flutter Kicks (5 seconds longer on these with a schedule set!)
▶️ No rest between! 60s after and repeat 

🤷🏻‍♂️ Exercise Swaps 🤷🏼‍♀️ 

You can make the crunch harder by holding a Plate or a Dumbbell!
If you can’t handle the Flutter Kicks and can’t keep your back flat, then swap out for a 40sec Front Plank

Targets the Upper / Outer Abs!

- Don’t sit up too high, just use a short movement of the shoulders 
- Pull the knees right into your face
- Reach with your hands to your ankles 
- Exhale hard at the top of each rep!
- Keep your lower back you touching the floor at all times

Knee Tuck - Crunch

Targets your inner core

- Focus on using your hands / fists to tilt your hips towards the floor. This will help keep your back FLAT throughout 
- Keep your legs straight, use short movements 
- Keep the core tight, and don’t allow your spine to pull away from floor

Flutter Kicks

Knee Tucks ➡️ Flutter Kicks

Titanium Torso 🤖

A bit unclear how to count reps — is “one” ankle tap one ankle or both? Same with shoulders

Sloane

The day 1 was a really good workout for me. I didn’t stop going and I feel the burn!

Titanium Torso 🤖

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