Name: Playbook - Steven Cao - Day 21: UPPER BODY + AB circuit + LISS cardio
Uploaded: 2022-12-28T22:36:26.732Z
Duration: 60 min
Description: Day 21: UPPER BODY + AB circuit + LISS cardio

Today we will be prioritizing upper body. In this workout I want to show you how you can incorporate a full upper body workout to maximize your workouts.

Be sure to warm up properly I have a pre exhaust warmup to start off the workout. 

Finish up the session with abs (optional)

LOW INTENSITY CARDIO
CARDIO GOAL- KEEP HEART RATE BETWEEN 125-140 BPM FOR THE DURATION OF TIME.

Cardio duration for fat loss: 
Beginner : 18-30 minutes 
Advanced : 35-45 minutes 

Cardio duration for muscle building : 
12-18 minutes 

TREADMILL SETTINGS: 
3.2-3.5 speed 
12-15 incline 

STAIR-MASTER SETTINGS :
Level 5-8

WARM UP
3 SETS CHEST FLYS USING CABLES OR MACHINE (FOCUSING CHEST)
3 SETS CABLE PULL OVERS ( FOCUSING LATS)
3 SETS SIDE LATERAL RAISES ( FOCUSING SIDE DELTOIDS)
EACH SET AIM FOR 10-12 REPS

- 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

Chest fly machine

- Bend at a 45 Degree angle with you back arched. 
- Pull using your lats and not your arms
- Chest up at the bottom of the movement

Standing cable pullover (wide grip)

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

Dumbbell side raise

WARM UP / PRE EXHAUST

- 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

For this exercise have the incline on the bench at level 5-6 
The goal is to hit front delts and upper chest.

3 warm up / build up sets :
6-8 reps

3 working sets :
Aim for heaviest work load for 8-10 reps.


- From a higher set incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

High incline dumbbell chest press

Superset these exercises , focus on bringing biceps to chest for flies. 

Push ups do off incline bench if needed - aim for failure!

- Keep your core tight and your back straight. 
- Bring your hands up and together squeezing your pecs
- Lower slowly

High cable fly

'- Thumb and pointer finger touching (diamond shape) with your hands 
- Bend at the elbows to come down 
- Keep you core engaged 
- Extend your arms to come up


For this exercise I want you to do 3 sets to failure. Focus on squeezing the triceps at the top of reps.

Diamond push ups

Cable flies + push ups

- Hold the bar with your palms facing you
- As you pull the bar down lean back slightly 
- Engage your back as you pulldown 
- Return with a controlled movement

Exercise Instructions
For the lat pull downs I want you to use a underhand grip attachment, best way to engage lower lats.
2 warm up sets aiming 8-12 reps 

For the working sets I want you to pull with your elbows, aim for 12-15 reps for working sets.

Do a total of 4 sets with this sequence.
Use a manageable weight.

Underhand grip lat pulldown

- Using and underhand grip pull handles towards your hips    
- Pull your hands apart at full contraction focusing on your lower lats

Exercise Instructions
For this exercise I want you to do 10-15 reps, then rest/pause for 10-15 seconds, then immediately resume the set and finish with  10-15 reps.
Total of 20-30 reps per set.
Use a challenging weight / adjust weight accordingly per set.
3 total working sets with this sequence.

Underhand seated row

- 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

Superset each exercise you can do them individually if you don’t want to do a superset 

Make sure you nail rep ranges and reach complete failure by the end of the working sets.

Set 1-3 : warm up aim for 10-12 reps
Set 4-6 : working sets aim to complete failure 

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Return to the initial position with a controlled movement

EZ bar bicep curls

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Exercise Instructions
Set 1-3 : warm up aim for 10-12 reps
Set 4-6 : working sets to complete failure

Dumbbell overhead tricep extension

Biceps + triceps superset

We will finish the workout with a tough abdominal circuit, conditioning the strength or your core is important because it will translate towards your weight sessions and building a strong foundation is key.

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.

- 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

Cable crunches

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Exercise Instructions
Hold body blank for 20 seconds then rest for 15
seconds then do body plank again for 30 seconds.
Do a total of 4 sets of this.

Plank (elbows)

Ab circuit

LOW INTENSITY CARDIO
CARDIO GOAL- KEEP HEART RATE BETWEEN 125-140 BPM FOR THE DURATION OF TIME.

Cardio duration for fat loss: 
Beginner : 18-30 minutes 
Advanced : 35-45 minutes 

Cardio duration for muscle building : 
12-18 minutes 

TREADMILL SETTINGS: 
3.2-3.5 speed 
12-15 incline 

STAIR-MASTER SETTINGS :
Level 5-8

Treadmill incline walk / stair-master

Day 21: UPPER BODY + AB circuit + LISS 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.

Pulled up to the gym today knowing that I was doing chest and arms in the same day. Drank 3 extra scoops of pre workout and went to swoletown. The gym needs a rest day after this one.

PJ Buff Noodle Sr.

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

DAY 2 : UPPER CHEST + BICEPS | SPEED METABOLISM CARDIO

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

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 21: UPPER BODY + AB circuit + LISS cardio

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