Name: Playbook - Trevor Siggs - Pull Day + Cardio (Week 1)
Uploaded: 2022-12-03T06:22:38.482Z
Duration: 55 min
Description: Pull Day + Cardio (Week 1)

Wasn’t as hard as I thought it would be. But assisted pull ups did kill me though.

Joe Anthony Casas

This workout will focus on pull exercises to help build muscle in targeted areas by means of weight lifting isolation.

- Press your chest against the pad
- Pull the handles down and back
- Engaging your lats and mid back as you pull
- Release back to starting position

Hammer Strength High Row

- Chin and chest up 
- Focus on pulling through your elbows and not allowing your arms to overpower
- Use a neutral grip (where your fingers face towards each other)

Assisted Pull-Ups

This exercise is a generic lateral raise with a dumbbell, however you will have a lean as you perform each rep. This will allow you to target the shoulders for a longer period of time on each rep, I use the poles from the cable machines to lean and stabilize my balance. Avoid any swinging and use only your isolated shoulder on each rep. No need to go past shoulder height on each rep, make sure you are controlling the weight as well, it should not be so heavy that the weight just falls down when you need to return it back to your waist.

DB Lateral Raises (leaning)

In this exercise you’ll be focusing on the traps and upper parts of your back. Be sure to keep a slight bend in arms and shrug your shoulders high, towards your ears in a controlled movement. Add more weight once you hit the targeted reps.

Machine Shrugs

- Place your upper back on the bench 
- Keep a slight bend at the elbow as you lower dumbbell back 
- Focus on engaging your lats as your pull the dumbbell forward
- Keep your chest contracted as you slowly allow the weight to drop behind your head
- Be cautions of the DB hitting the back of the bench, so make sure your head is at the very top end of the bench 
- Put the bench at a lower incline instead of the normal 45 degree incline

Incline Dumbbell Pullovers

Your goal is to do HIIT style cardio AFTER training. It may not be an easy way to do cardio but it is the best way and will also take the least amount of time (but most exertion of course). You will do intervals in minutes of 2. This means 1 minute and 25 seconds you will do a moderate pace (think of a good paced jog) and you will follow up with a 30-35 second sprint phase (roughly 90% intensity). I want you to get a minimum of 5 intervals in (thats 12 mins) and work your way upwards to 8 intervals (approx. 20 mins). You can use any piece of cardio equipment you prefer; treadmill, elliptical, stair climber, jacobs ladder, stationary bike, rowing machine, or even running. What you can utilize on the equipment is a speed interval button that you can set up right before you start your cardio. This way at a touch of a button you can hit the speed interval button and it will take you from your mild pace to your full sprint pace so you do not have to do it yourself. Most cardio equipment machines have this. If you are using anything besides a treadmill you will have to just change your pace from moderate to high intensity yourself. Meaning, if you are doing the bicycle, you will pedal at a moderate pace yourself and then when you are at the sprint phase you will increase your pedaling to that 90% threshold.

Pull Day + Cardio (Week 1)

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