Name: Playbook - Trevor Siggs - W2/D7 Shoulders & Abs
Uploaded: 2021-05-18T17:16:06.323Z
Duration: 50 min
Description: W2/D7 Shoulders & Abs

Being really consistent this week on the program!! Shoulders are burning 🥵 up 🔥

Rene lopez

In this workout you’ll be hitting every part of the shoulder muscles through a variation of lifts. This is a great isolated workout to help build bigger and broader shoulders. Give it a try and remember to always warm-up properly. You will also be doing an ab workout, I would do the abs following the shoulder workout. Be sure to have shorter rest breaks in between these core exercises and get after it!

This exercise is the best all around compound lift to build a bigger set of shoulders. Do your best to allow the bar to come just in front of your face, and if possible, down to your chest. You may have a slight arch in the back but make you can keep your back pinned up against the back pad of the seat. Warm-up with lighter sets before going heavier and add weight as you hit the targeted rep amount.

Military Presses

In this this exercise your main focus is hitting the outer part of the deltoids. You want to keep a slight bend in your arms for added flexibility. Do not bring the weights past shoulder level, and keep a strong stance throughout the movement to avoid swinging your body.

Dumbbell Lateral Raises

In this exercise you’ll be performing what’s called an Arnold Press, but with one arm at a time. This should be a slower and controlled lift, if you need to you can use your opposite arm to hold onto a stable object for added support. As you come back down be sure to bring the weight down at a slow rate. You want to aim for 8-10 on each side.

Single Arm Arnold Presses

In this exercise you’ll be focusing on the back side and outer area of the deltoids. You want have an athletic stance with a flat back throughout the movement. Keep your arm slightly bent and allow the shoulders to raise the weight and not the triceps. You will use very light weight for this exercise. 12 reps on each side.

Single Arm Bent Over Cable Side Raises

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

Here you will be targeting abs isolating the obliques by doing side crunches. This is a great exercise to add a lot of weight for progressive overload on the obliques. You really want to bring those elbows to the knees at the ground level, if possible. Allow the cable to rise up as far as it can and pull the weight down by only isolating the obliques. Avoid using your shoulders and triceps to pull the weight down. Hit both sides for 10-12 heavier reps.

Cable Side Crunches

In this exercise you will be targeting the lower parts of your abdominals. Make sure you have a good grip to hold onto and keep control of your body as your legs swing and knee raises come in. Do not allow the legs to hit the ground as they come down and keep constant tension in core as your perform the whole set. Aim for 10 reverse crunches follows by 10 knee raises directly after.

Decline Reverse Crunches w/ Knee Raises

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

W2/D7 Shoulders & 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!

Joseph

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

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

Daniel

Bruce Islas

W1/D3 Arms & Abs

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.

Casey

W1/D5 Chest Day

It was a great way to relax my muscles after a week of intense training! 🦵

W1/D6 Rest/Recovery/Cardio Day

These are so great and efficient - thank you

Brian

A great burning workout! Shoulder and ABS are on 🔥

W1/D7 Shoulders & Abs

Back and shoulders are burnin! The cardio in the end 🥵 worth it!

W2/D1 Back/Cardio Day

Always a killer, but amazing workout 👊🏻

Josh Josevski

W2/D2 Leg Day

W2/D3 Arms & Abs

W2/D4 Rest/Recovery/Cardio Day

Jeremy

Chest is really burning those last reps woohoo! The progress is feeling good!!!

W2/D5 Chest Day

W2/D6 Rest/Recovery/Cardio Day

These workouts just keeping getting better and better. I definitely seeing results and feeling real good. Big progress ahead!

W3/D1 Back/Cardio Day

Friday night! Heavy leg day. Getting this chicken 🍗 thick! 😂 feeling good leaving the gym 💥👊🏽

W2/D7 Shoulders & Abs

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