Name: Playbook - Trevor Siggs - Upper Body + Cardio (Week 1)
Uploaded: 2024-01-15T19:22:47.077Z
Duration: 55 min
Description: Upper Body + Cardio (Week 1)

For this workout we will be targeting the entire upper body through isolated exercises. You will be hitting shoulders, chest, triceps, biceps and core in a variety of ways.

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

Every muscle building workout should always start with some sort compound lift, so to start we are doing a classic dumbbell bench press. Nice and controlled motion, make sure you really warm up your chest before you get into heavier presses. You also should do 1-2 lighter sets before starting your actual sets. We are aiming for 8-10 reps max. Be sure to keep feet flat and try and let the dumbbells come down as far as possible without bouncing off the chest.

Dumbbell Bench Press

This is a great exercise to specifically target your lats. You will use a rope cable attachment and mat (if needed) for your knees. I do these on me knees because it allows me get a longer range of motion, specifically when I come back up. You want to keep an upright/straight back at all times and have a slight bend in the arms but not much. The more bend in your arms, the less tension that it keeps on the back so we do not want more than just a slight bend for comfort. Do not just aim to pull the weight down but also bring it backwards once you get to waist level and slowly allow the rope to come back up. Control control control is what we want from the 1st rep to the last.

Straight Arm Lat Pull Downs (Cable)

In this tricep exercise you’ll hit the entire tricep. Make sure to keep elbows in and avoid flaring out, your arms should only come up to a 90 degree angle and then fully extend the rope out. Add more weight once you hit targeted reps.

Cable w/ Rope Tricep Extensions

In this exercise you are going to perform a row but preferably sitting or standing upright. Many gyms have access to this machine or one that is extremely similar. The main focus is to find a machine you can tow weights while being upright. I prefer standing like in the video. A few things you want to focus on are keeping your chest against the pad the entire time, keep your feet flat, be sure to breathe in and out during each rep, and avoid any arching forward or backward in your back. You’ll notice there is a few different grips, I would prefer you to use the inside ones or closest ones that are built on the machine (it will help target the inner back more than the outer back).

Hammer Strength Standing Rows

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

To start things off you will be doing more HIIT cardio. The higher intensity you can go the better, remember it doesn’t need to be a long amount of time in the high intensity phase. Try and stick with only Treadmills, Machine Bicycles, Stair Climbers or Rowing Machines. Let’s say you do the treadmill; You will do 40 seconds at a moderate pace and follow that up with 15 seconds at a high pace (90% sprint). That will give you about 1 minute for each interval (the missing 5 seconds is to give the treadmill time to speed up). Try to utilize an interval training mode to make it a smooth transition. You will aim for 10-12 of these intervals that will last you close to 15 minutes.

High Intensity Interval Training Cardio

Upper Body + Cardio (Week 1)

Great arm pump with cardio. Excited for this program after the results from beginner shred 1

Upper Body + Cardio (Week 1)

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