Name: Playbook - Trevor Siggs - Upper Body + Cardio (Week 8)
Uploaded: 2024-01-15T19:22:47.577Z
Duration: 65 min
Description: Upper Body + Cardio (Week 8)

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.

This exercise will mainly focus on building your shoulders, chest and triceps. You can do these either on your knees or standing but I prefer my knees for an easier set up to get the bar situated. Make sure your hands are even together and NOT staggered. Make sure barbell is in a slot holder or placed in a corner with weight on it for stability. You want to slowly lower the bar just above your chest and power press it up. Focus on keeping your elbows tucked in and not flared out.

Landmine Presses

In this exercise you’ll be hitting the top and middle of your back. You’ll want to keep a flat back and hold a neutral or inner grip. Keep feet stable at all times and always extend the weight all the way down without it touching the ground.

T-Bar Rows

Classic Rope Jumping here for 1 minute. I like to start with jump ropes as well because it’s a great warm-up with the other exercises. Try and switch it up too with hopping on 1 leg, double jumps, crosses, etc. The faster you can go in the whole minute, the better!

Jump Rope

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

For this exercise you’ll need go on a Cable Lat Pull Down Machine but make sure it has double cables so you can utilize the alternating motion. This will help you to solely isolate one lat at a time. Use single grips and once you set the leg lock-ins to your liking you want to use a probated grip (palms away from your face). As you pull down each rep you want to rotate your wrists into a supinate grip (underhand grip). Keep constant tension on the lat that is resting in between by having a slight bend in your arm. Keep back upright and pull your elbows down as far as you can on each rep.

Cable Alternating Lat Pull Downs w/ Rotation

In this exercise you will be performing a normal push-up followed by a bird dog movement. These will work so many parts of your upper body and also help you build a stronger core. You want your arm to reach out straight and your opposite leg to do the same, try and hold them out there for a couple seconds and slowly bring back in. If you struggle to do these in a push-up position you can perform on your knee, but challenge yourself before and see if you can perform them!

Bird Dog Push-Ups

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

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 75 seconds at a moderate pace and follow that up with 20 seconds at a high pace (90% sprint). That will give you about 1 minute and 35 seconds for each interval. Try to utilize an interval training mode to make it a smooth transition. You will aim for 12-13 of these intervals that will last you close to 19-21 minutes.

High Intensity Interval Training Cardio

Upper Body + Cardio (Week 8)

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

Upper Body + Cardio (Week 8)

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