Name: Playbook - Steven Cao - DAY 10: PUSH WORKOUT + TRAPS & ABS / HITT CARDIO
Uploaded: 2022-12-28T22:36:26.262Z
Duration: 70 min
Description: DAY 10: PUSH WORKOUT + TRAPS & ABS / HITT CARDIO

Coach Instructions
For today's workout we will be focusing on lower volume and using a heavier workload. The goal is to really try to maximize the weight we are using to achieve progressive overload.
However for the traps we will be doing higher volume, let's crush this work out!


POST WORKOUT CARDIO:

STAIR-MASTER CIRCUIT - complete after workout

Warm up 5 minutes at level 5-6 to get legs primed to cardio machine. 

6-8 minutes - adjust stair master to level 7-8

8-10 minutes -adjust stair master to level 5-6 

10-11 minutes - adjust stair master to level 9-10

11-14 minutes - adjust stair master to level 5-6 

14-16 minutes- adjust stair master to level 8-9

16-17 minutes - adjust stair master to level 5-6 

17- 19 minutes - adjust stair master to level 8-9

19-24 minutes - adjust stair master to level 5-6



Low intensity cardio option :
GOAL- HEART RATE BETWEEN 125 FOR THE DURATION OF 20-30 MINUTES
OPTIONS- STAIRMASTER, TREADMILL, ELLIPTICAL, BIKE, OR ANY CARDIO MACHINE AVAILABLE.


Exercise 1 Instructions : MACHINE CHEST FLYS
3 warm up sets - 8-12 reps

Total working sets : 4
I want you to aim for 10-12 consecutive reps keeping tension on chest the entire time.

Exercise 2 Instructions : FLAT BARBELL PRESS
For the first 2 sets we are going to warm up and aim for 8 to 10 reps.

For the next 4 working sets I want to go heavier the rep ranges will be 6 to 10 reps. Don't be afraid to use a spotter.
Rest for 2 mins in between sets.
Increase weight as needed these reps should be challenging and the heavies for the listed rep range. 

Total of 4 working sets & 2 warm ups.

Exercise 3 Instructions : INCLINE DB PRESS
I want you to go as heavy as you can for 8 to 10
reps. 
Total of five working sets.

You can increase or decrease weight according to your energy levels for the goal of 8 to 10 reps for every set and really try to challenge yourself.

Exercise 4 Instructions: 
PLATED MACHINE SHOULDER PRESS
For the first two sets (WARM UP) we are going to warm up and aim for 8 to 10 reps.

For the next four sets (WORKING SETS) I want to go heavier the rep ranges will be 6 to 10 reps. Don't be afraid to use a spotter.
Rest for 2 mins in between sets.

Exercise 5 Instructions : DB SIDE RAISES
Sequence 1:
For the first two sets I want you to do 12 to 15
consecutive reps and focus on two second
negatives for these two sets. Don't go too heavy
focus on feeling weight.

Sequence 2:
For the next three sets I want you to complete a
total of 30+ reps per set, Don't go too heavy because you're gonna be pausing in between reps.
Start by performing 10-12 reps then rest for 5 to 10 seconds, then go for another 10 to 12 reps, then rest/pause for 10 seconds. Then finish the set with 10 reps.

Total reps in sequence 2 sets 30-34 reps

Exercise 7 Instructions : DB FRONT RAISE
I want you to aim for 8 to 12 reps then rest/pause for 10-15 second, after resting immediately perform 8 to 12 reps again.
Do a total of 4 sets.
Rest for 45 seconds in between sets.

Exercise 8 Instructions : DB SHRUGS
For the first 3 sets warm up and do 10 to 15 reps.

For the 2 working sets follow this sequence:
aim for 10 to 12 reps, the rest for for 15 seconds, then do 8 to 10 reps, then rest for 15 seconds again. Then finish the set off with 5 to 10 reps.
Total reps per set 23-32 reps 
Do a total of 2 sets with this sequence.

AB WORKOUT:

Exercise 1 Instructions : 
STANDING CABLE CRUNCH
Do 4 sets using this sequence:
I want you to do 15 reps consecutively,
Focus on breathing out slowly during the negative and flexing core, Then rest for 20 seconds then do 15 consecutive reps again. Then rest for 15 seconds
then finish with 12 consecutive reps.
TOTAL REPS: 42 reps
Rest period between sets 45-55

Exercise 2 Instructions : DECLINE SIT UPS
Do 4 sets using this sequence:
I want you to do 12 reps with a 2-3 second negative,
Then rest/pause for 15 seconds then do 12 consecutive reps again then rest/pause for 15 seconds then finish the set with 12 consecutive reps.
Total reps : 30+ reps
Rest period between sets 45-55 seconds.

Leave a comment with how you are feeling after this session, it gives me great feedback and insight with how you are responding to it.

- Adjust seat so that elbows are slightly below the shoulder 
- Bring your hands together keeping a slight bend at the elbow
- Pause engaging your chest and return to the initial position

Exercise Instructions
3 warm up sets - 8-12 reps

Total working sets : 4
I want you to aim for 10-12 consecutive reps keeping tension on chest the entire time.

Chest fly machine

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Exercise Instructions
For the first 2 sets we are going to warm up and aim for 8 to 10 reps.

For the next 4 working sets I want to go heavier the rep ranges will be 6 to 10 reps. Don't be afraid to use a spotter.
Rest for 2 mins in between sets.
Increase weight as needed these reps should be challenging and the heavies for the listed rep range. 

Total of 4 working sets & 2 warm ups.

Flat bench press

- Maintain a tight core and use full range of motion 
- Slightly tuck your elbows  
- Engage your chest as you come up

Exercise Instructions
I want you to go as heavy as you can for 8 to 10
reps. 
Total of five working sets.

You can increase or decrease weight according to your energy levels for the goal of 8 to 10 reps for every set and really try to challenge yourself.

Incline dumbbell press

- With your back supported, hold the handles with your elbows bent to 90 degrees
- Press your arms up to full arm extension
- Lower with control to the starting position

Exercise Instructions
For the first two sets (WARM UP) we are going to warm up and aim for 8 to 10 reps.

For the next four sets (WORKING SETS) I want to go heavier the rep ranges will be 6 to 10 reps. Don't be afraid to use a spotter.
Rest for 2 mins in between sets.

Plate loaded machine shoulder press

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Exercise Instructions
Sequence 1:
For the first two sets I want you to do 12 to 15
consecutive reps and focus on two second
negatives for these two sets. Don't go too heavy
focus on feeling weight.

Sequence 2:
For the next three sets I want you to complete a
total of 30+ reps per set, Don't go too heavy because you're gonna be pausing in between reps.
Start by performing 10-12 reps then rest for 5 to 10 seconds, then go for another 10 to 12 reps, then rest/pause for 10 seconds. Then finish the set with 10 reps.

Total reps in sequence 2 sets 30-34 reps

Dumbbell side raise

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

Exercise Instructions
I want you to aim for 8 to 12 reps then rest/pause for 10-15 second, after resting immediately perform 8 to 12 reps again.
Do a total of 4 sets.
Rest for 45 seconds in between sets.

Dumbbell single arm front raise

- Keeping your arms straight, roll your shoulder back 
- Shrug your shoulders up towards your ears 
- Pause for full contraction

Exercise Instructions
For the first 3 sets warm up and do 10 to 15 reps.

For the 2 working sets follow this sequence:
aim for 10 to 12 reps, the rest for for 15 seconds, then do 8 to 10 reps, then rest for 15 seconds again. Then finish the set off with 5 to 10 reps.
Total reps per set 23-32 reps 
Do a total of 2 sets with this sequence.

Dumbbell shrugs

- From a high pulley grip rope just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position


Exercise Instructions
Do 4 sets using this sequence:
I want you to do 15 reps consecutively,
Focus on breathing out slowly during the negative and flexing core, Then rest for 20 seconds then do 15 consecutive reps again. Then rest for 15 seconds
then finish with 12 consecutive reps.
TOTAL REPS: 42 reps
Rest period between sets 45-55 seconds.

Standing Cable rope crunches

- Lie flat on your back on a decline bench with feet locked in
- Curl your torso up until it is almost perpendicular to the floor
- Slowly lower yourself back to starting position

Exercise Instructions
Do 4 sets using this sequence:
I want you to do 12 reps with a 2-3 second negative,
Then rest/pause for 15 seconds then do 12 consecutive reps again then rest/pause for 15 seconds then finish the set with 12 consecutive reps.
Total reps : 30+ reps
Rest period between sets 45-55 seconds.

Decline sit up ( 2 second negatives)

DAY 10: PUSH WORKOUT + TRAPS & ABS / HITT CARDIO

Milo H

Ryan Aurelio Putra

START HERE: HYPERTROPHY SHREDDER INTRODUCTION

Definitely one of the hardest leg workout I’ve ever done..✅

Ruddy

1/21 done!! Badass workout - will finish 21 days strong🔥🔥

Matt

Lynne

DAY 1 : HAMSTRING FOCUSED LEG DAY + ABs+LISS CARDIO.

I want to be able to lift my wife up with this workout. I’m pretty sure I will one day.

Jacob

Legs are still sore AF from yesterday but pec and bicep pump was legit! Thanks coach

Weldon

DAY 2 : UPPER CHEST + BICEPS | SPEED METABOLISM CARDIO

DAY 3 ACTIVE REST DAY / FAT-LOSS/ SPEED METABOLISM UP

PJ Buff Noodle Sr.

DAY 4 : BACK / REAR DELTS / ABs

Alex

Fire ass pump! Looks like u went hard so we did and the pump is wild crazy thank you

DAY 10: PUSH WORKOUT + TRAPS & ABS / HITT CARDIO

More workouts from Steven Cao