Name: Playbook - Trevor Siggs - W7/D1 Shoulders & Cardio
Uploaded: 2021-10-18T03:25:09.260Z
Duration: 65 min
Description: W7/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.

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.

Barbell Military 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. 8 reps for each one.

Lying Cable Front Raises w/ Upright Rows

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

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

Raises are a staple in building bigger and stronger shoulders. This is a less common and utilized shoulder raise, but it’s one of my favorites. You’ll need a lower weight than you are use to, if you’ve never performed this exercise. You want to keep dumbbells in front of you and keep just a slight bend in the arms as you perform a full circle. This should be a slower ant controlled movement. Try to avoid letting the weight and your shoulders from falling forward, keep a straight and upright standing position. Also do not allow the weights to bounce off each other at the bottom and top of the raises.

Dumbbell Full Circle Raises

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.

Dumbbell Lateral Raises (leaning)

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

W7/D1 Shoulders & Cardio

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