Name: Playbook - Trevor Siggs - W1/D3 Arms & Abs
Uploaded: 2021-05-18T17:13:34.626Z
Duration: 40 min
Description: W1/D3 Arms & Abs

Great workout.  It was nice to add some structure to my routine.  Hoping to keep it up 👍🏻

Joseph

Daniel

Bruce Islas

Deryk Vinicius

It was definitely a good arm pump! Worth the burn

Rene lopez

Hit these strength building isolated lifts to build muscle in both your triceps and biceps. Enjoy the pump! You will also be hitting ab exercises that will be you utilizing 3 effective core exercises. These exercises should be used with weight for added tension (if possible). These are efficient and simple but when done consistently they can really help build you stronger abs.

For close grip bench presses you will want approx. 6-8 inches of space between your hand placement. Keep elbows tight to body as you press up to fully engage triceps. Bar to chest on every rep. Add more weight once you hit targeted reps.

Close Grip Bench Press

In this bicep curl exercise you will be hitting the inner and top of the bicep. Keep a tight or close grip. Make sure you allow your arms to almost fully extend as they go down. Add more weight once you hit targeted reps.

EZ Bar Preacher Curls

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’ll be hitting the inside part of the bicep. Make sure the bench is on an incline and keep your chest pressed up against it at all times. Turn DBs in as you hit the peak of the curl. Add more weight once you hit targeted reps.

DB Spider Curls

In this exercise you’ll be hitting the entire tricep. Use a tight grip and keep the elbows tight against your body throughout the movement. Keep control of the bar and allow it to just come a few inches from your forehead. Add more weight once you hit the targeted reps.

EZ Bar Skull Crushers

In this exercise you’ll be hitting the outside part of your bicep. To do this, find a cable you can curl with 1 or both arms. Turn your arm outward as far as it can (comfortably) and keep slow and controlled reps. Add more weight once you hit targeted reps.

Standing Cable Curls

In this circuit based ab routine you will be doing 3 simple yet effective exercises. I highly suggest adding weight to all of these or even 1 or 2. If you are just starting out then work your way up to perfect form then add more weight as you do. 

-Cable Crunches 
-Side Crunches (on glute/ham bench)
-Hanging Captains Chair Knee Raises (weighted)

*You can utilize weight on the knee raises by snatching a DB between your feet as you raise your knees*

Here you will be doing cable crunches to target your upper and middle areas of your core. The more weight you can use the better! Before you do that though, you need have stable form on each rep. Aim to get those elbows and forearms close to the ground as you can and allow yourself to fully come back up.

Cable Crunches

Here you will be targeting the sides of your abs and the obliques. The bench you what to use is called a glute/ham. This bench is perfect you these because it allows you to get a deep extension and isolate the entire oblique. Once you get the form and reps down, you can add weight by holding a lighter weight plate. 12-15 reps each side is the goal.

Side Crunches (glute/ham bench)

Here you will be targeting the lower area of your abs. As you perform this exercise, make sure you are going slow and controlled. Do not allow your body to swing and if it begins to, stop yourself and restart. Keep constant tension in your core as you bring your knees up each time. If you have access to them, these are best done hanging rather than using the elbow pads. You can put a DB between your feet for added weight once your form is stable and you hit the targeted reps.

Hanging Captains Chair Knee Raises

Ab Circuit

W1/D3 Arms & Abs

Jeff

Amazing ! It would great if you can add alternative workouts when machines are not available at the gym

Good.  Did this as a home workout so trying to find some pull up alternates. Otherwise great workout!

W1/D1 Back/Cardio Day

Alex

reverse hack squat machine doesn’t exist at either of the two large gyms I have access to - potential alternative workouts could be helpful

Mikey

W1/D2 Leg Day

W1/D4 Rest/Recovery/Cardio Day

super pump, could be a bit longer though, maybe one exersice more??

Nico Casal

Great. The last exercise was hard to copy. I’m not supposed to lean against the seat right?  It also felt like I was pushing up vs out.

W1/D3 Arms & Abs

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