Name: Playbook - Trevor Siggs - Push Day + Cardio (Week 1)
Uploaded: 2022-12-03T06:22:38.495Z
Duration: 55 min
Description: Push Day + Cardio (Week 1)

This workout will be all push style training. It will mainly target the chest, shoulders, and triceps by means of isolated movements utilizing free weights and resistance machines.

Another great compound lift here that will surely help add on muscle and strength to your chest. The goal here is to have a low incline bench and have the bar come down just above the nipple area (sorry but it’s an easy way to explain it). We want to target the upper chest so that’s why we want the bar coming towards that area. This will again be around 12 reps. Keep feet flat, chest up, always breathing and control every rep to the best of your ability.

Barbell Smith Machine Incline Presses (LOW)

Arnold Presses are one of the best exercises you can do to build bigger delts from both the front and back. I prefer to do them seated, especially when using heavier weights (keeps less tension off the back of you have back issues like myself). Make sure you avoid hitting the weights against each other when they come close together on the bottom of the rep. Do not allow back to over arch, keep backed pinned up against the bench back pad.

Arnold Presses

This exercise is called an isolated side chest press. First thing you need is a machine chest press, where you can freely press one side at a time (most gyms have these machines, they are very common). You want your shoulders turned to face the weight you are pressing, make sure it is comfortable and pressed against the back pad and leave room for your elbow to come back past the back pad. Keep shoulders squared and back upright at all times, really focus on contracting the pec you are pressing with. This is a great isolated lift to help develop the inner muscles of the pecs/chest.

Side Chest Presses

This is a good exercise to isolate the triceps and focus on strength. Triceps can only get bigger if they are getting stronger and this exercise is one that will force you to get stronger. Do your best to keep your feet flat and chest pressed up against the chest pad. Keep those elbows in tight and close your body and do not cheat the reps by not reaching a full extension. If your gym does not have one of these, you can always revert to dips or even weighted dips (if possible).

Machine Triceps Pushdowns

In this exercise you’ll be focusing on the front side of your deltoids. You want to use a bar that is approximately shoulder width. Use the overhand grip when performing this lift and keep a strong athletic stance as you pull the cable up.

Cable Overhand Front Raises

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.