Name: Playbook - Trevor Siggs - Upper Body + Cardio (Week 2)
Uploaded: 2024-01-15T19:22:47.097Z
Duration: 55 min
Description: Upper Body + Cardio (Week 2)

For this exercise 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.

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)

Delt raises are one of my all time favorite movements and exercises. They require a lot of shoulder/core strength and control. If you are new to them, I highly suggest going very light and getting the form down correctly. Some people tend to keep their arms completely straight out when performing these, however I like to have a slight athletic bend in my arms. You’ll notice that once I get the weights at the top of my head level, I flair the dumbbells out. Make sure you keep a flat back and avoid letting the weights bounce off each other when they come back down.

Bent Over Delt Raises

Here you will do a cable fly but once you get to the top of the fly you want to very slowly go back to your set position. The whole point is to have an extended period of time of your contraction in your chest. When you do the actual fly motion you want to have a powerful rep and again slowly release back to the set position. It should take about 4-5 seconds to get back to the set position. Weight may need to be a little lower then your accustomed to with cable flies. Keep chest out, feet staggered for a stable base and control the rep throughout!

Eccentric Cable Flies

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)

Here is another way to shoulder press but with a reverse grip. It is similar to the Arnold Press but mainly focuses on the front muscles of the shoulders. I like to use the pre-set mini barbells or EZ barbells for this exercise. Use a regular seated bench, make sure you have a reverse grip as you get into position (palms against your face) and keep your back pressed up against the back pad at all times. The more you arch your back, the more stress you are adding to it. Be sure to come all the way down below the chin and be able to straighten arms all the way up.

Reverse Grip Shoulder Press

In this exercise you’ll be hitting the upper parts of your back due to the grip (overhand grip). You DO NOT need to utilize a yoga ball, however the yoga ball helps you focus on core stability throughout but you may use a regular stable object (bench, box, etc.) if you need to. Make sure hips stay aligned with back in a natural straight line. Reps will be till failure.

Inverted Pull-Ups

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 11-12 of these intervals that will last you close to 16 minutes.

High Intensity Interval Training Cardio

Upper Body + Cardio (Week 2)

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

Upper Body + Cardio (Week 2)

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