Name: Playbook - Trevor Siggs - W3/D1 Shoulders & Cardio
Uploaded: 2021-10-17T22:17:50.980Z
Duration: 65 min
Description: W3/D1 Shoulders & Cardio

This workout is all about the shoulders and will focus on building bigger and broader shoulders. Let’s face it, most of us want bigger shoulders and have a broader aesthetic look, these exercises will help you bring them to a new level. Perfect the form, add the weight as you get stronger and the results will come.

Military presses are a compound lift that should be a staple in every shoulder workout. It works every part of the shoulders, as well as other muscle groups. Be careful about using too much weight though, you want to avoid any over arch in your back. Start light to get comfortable with the form and add more weight as you get stronger. Grip the bar a little wider than shoulder width and be sure to utilize an athletic stance for added stability.

Standing Military Press

Arnold presses are similar to military presses but they add more tension and resistance to the front of your shoulders. They will help you improve strength in your military presses which is vital in building bigger and leaner shoulders. Be sure to keep your back against the back pad at all times. Be aware that this are harder to do than regular presses, so you want to start with a lighter weight than you normally would for a shoulder press.

Seated Dumbbell Arnold Presses

This exercise is a 2 in 1 set. It will target both the front of your shoulders, back of the shoulders and your traps. You want to perform the hyperextended front raises first (this will be pretty light weight, lying down makes the resistance more difficult). Once finished with the front raises, you’ll go directly into the upright rows. Be sure to add at least 10-20 more lbs. for them, even though you’ll be somewhat burnt out from the front raises, the uprights are far easier. Try to get the bar up to chin level on every rep, control the weight, don’t let the weight control you. 10 reps for each one.

Lying Cable Front Raises w/ Upright Rows

This exercise is a generic lateral raise with a dumbbell, however you will have a lean as you perform each rep. This will allow you to target the shoulders for a longer period of time on each rep, I use the poles from the cable machines to lean and stabilize my balance. Avoid any swinging and use only your isolated shoulder on each rep. No need to go past shoulder height on each rep, make sure you are controlling the weight as well, it should not be so heavy that the weight just falls down when you need to return it back to your waist.

DB Lateral Raises (leaning)

This exercise is great for mobility as well as building muscle in the back of your shoulders and traps. It is a lot more difficult then it looks snd you will have to use a lot lighter weight than you are use too. Start off light as possible to get a feel for the motion of it. Keep your feet planted at all times, chin shoulders be just above the back plate and bench should be on a low incline (approx. 30 degrees). Focus all your energy and tension on your shoulders as you slowly perform each rep.

Lying Incline Shoulder Press w/ Delt Raise

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.

Dumbbell Bent Over Delt Raises

Your goal is to do HIIT style cardio AFTER training. It may not be an easy way to do cardio but it is the best way and will also take the least amount of time (but most exertion of course). You will do intervals in minutes of 4. This means 3 minutes you will do a moderate pace (think of a good paced jog) and you will follow up with a 1 minute sprint phase (roughly 85-90% intensity). I want you to get a minimum of 3 intervals in (thats 12 mins) and work your way upwards to 5 intervals (approx. 20 mins). You can use any piece of cardio equipment you prefer; treadmill, elliptical, stair climber, jacobs ladder, stationary bike, rowing machine, or even running. What you can utilize on the equipment is a speed interval button that you can set up right before you start your cardio. This way at a touch of a button you can hit the speed interval button and it will take you from your mild pace to your full sprint pace so you do not have to do it yourself. Most cardio equipment machines have this

HIIT Cardio

W3/D1 Shoulders & Cardio

W1/D1 Shoulders & Cardio

W1/D2 Legs

W1/D3 Cardio & Active Recovery

W1/D4 Chest & Abs

This was an awesome back workout! Back on the train and feels good!

Rene lopez

W1/D5 Back & Cardio

W1/D6 Rest & Recovery Day

W1/D7 Arms & Abs

Faris

W2/D1 Shoulders & Cardio

W2/D2 Legs

W2/D3 Cardio & Active Recovery

W2/D4 Chest & Abs

W2/D5 Back & Cardio

W2/D6 Rest & Recovery Day

W2/D7 Arms & Abs

W3/D2 Legs

W3/D3 Cardio & Active Recovery

W3/D4 Chest & Abs

W3/D5 Back & Cardio

W3/D6 Rest & Recovery Day

W3/D7 Arms & Abs

W4/D1 Shoulders & Cardio

W4/D2 Legs

W4/D3 Cardio & Active Recovery

W4/D4 Chest & Abs

W4/D5 Back & Cardio

W4/D6 Rest & Recovery Day

W4/D7 Arms & Abs

W5/D1 Shoulders & Cardio

W5/D2 Legs

W5/D3 Cardio & Active Recovery

W5/D4 Chest & Abs

W5/D5 Back & Cardio

W5/D6 Rest & Recovery Day

W5/D7 Arms & Abs

W6/D1 Shoulders & Cardio

W6/D2 Legs

W6/D3 Cardio & Active Recovery

W6/D4 Chest & Abs

W6/D5 Back & Cardio

W6/D6 Rest & Recovery Day

W6/D7 Arms & Abs

W7/D1 Shoulders & Cardio

W7/D2 Legs

W7/D3 Cardio & Active Recovery

W7/D4 Chest & Abs

W7/D5 Back & Cardio

W7/D6 Rest & Recovery Day

W7/D7 Arms & Abs

Ab Trainer

W3/D1 Shoulders & Cardio

More workouts from Trevor Siggs