Name: Playbook - Trevor Siggs - Week 1 Day 1 (Upper Body)
Uploaded: 2024-01-15T19:33:15.526Z
Duration: 50 min
Description: Week 1 Day 1 (Upper Body)

In this workout you will be focusing on the upper body and utilizing various styles of weight lifting and body weight lifts in order to retain muscle mass and burn fat. HIIT style weight training and cardio will be the main focus of this workout.

You will have 5 total exercises for this workout. You will do circuit style, which means you will do each 1 of these exercises with minimal rest in between. You can rest for a couple minutes after each working circuit. Your goal is to do 4 rounds of this circuit which would be 20 total exercise sets.

In this exercise you will perform a dumbbell bench press (flat) however you will be alternating each rep. This exercise will help you to build a bigger and stronger chest, and also increase core and balance in the process. If you have not done this exercise before, make sure you start with a lighter weight to get a feel for the movement. If you notice in the video, when 1 side is performing the press, the other stays at the top and NOT the bottom. I do this because it keeps constant tension on my opposites side, so even though it is not doing a rep, it still is being utilized in a isometric contraction. Keep back flat, feet on the ground and in and out breathing at all times. Remember, the amount of reps must be double so each side gets the target rep range count.

Alternating Dumbbell Bench Press

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.

Bent Over Delt Raises

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. 

**DO IT ON A FLAT BENCH FOR AN ESSIER ALTERNATIVE IF NEEDED**

Decline Reverse Crunches w/ Knee Raises

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 will be targeting almost every major muscle group in the upper body. If you have 2 widths to choose from on your sled, you want to utilize the closer grip one. Keeps elbows tight against body as you perform each push and get in an athletic stance on each press. I like to switch my front foot each time to not over emphasize one side. Do not use your legs to help you push the sled , rather solely focus on your arms and chest doing all the work and your feet are just to help give you a stable foundation for each press. If you can go heavier on the next set, go for it!

Sled Presses

Upper Body HIIT Workout

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 40 seconds at a moderate pace and follow that up with 15 seconds at a high pace (90% sprint). That will give you about 1 minute for each interval (the missing 5 seconds is to give the treadmill time to speed up). Try to utilize an interval training mode to make it a smooth transition. You will aim for 8 of these intervals that will last you close to 8 minutes.

High Intensity Interval Training Cardio

Week 1 Day 1 (Upper Body)

Week 1 Day 2 (Lower Body)

Week 1 Day 3 (Full Body)

Week 1 Day 4 (Full Body)

Week 1 Day 5 (Full Body) *optional*

Week 2 Day 1 (Upper Body)

Week 2 Day 2 (Lower Body)

Week 2 Day 3 (Full Body)

Week 2 Day 4 (Full Body)

Week 2 Day 5 (Full Body) *optional*

Week 3 Day 1 (Upper Body)

Week 3 Day 2 (Lower Body)

Week 3 Day 3 (Full Body)

Week 3 Day 4 (Full Body)

Week 3 Day 5 (Full Body) *optional*

Week 4 Day 1 (Upper Body)

Week 4 Day 2 (Lower Body)

Week 4 Day 3 (Full Body)

Week 4 Day 4 (Full Body)

Week 5 Day 1 (Upper Body)

Week 5 Day 2 (Lower Body)

Week 5 Day 3 (Full Body)

Week 5 Day 4 (Full Body)

Week 6 Day 1 (Upper Body)

Week 6 Day 2 (Lower Body)

Week 6 Day 3 (Full Body)

Week 6 Day 4 (Full Body)

Week 7 Day 1 (Upper Body)

Week 7 Day 2 (Lower Body)

Week 7 Day 3 (Full Body)

Week 7 Day 4 (Full Body)

Week 8 Day 1 (Upper Body)

Week 8 Day 2 (Lower Body)

Week 8 Day 3 (Full Body)

Week 8 Day 4 (Full Body)

Week 9 Day 1 (Upper Body)

Week 9 Day 2 (Lower Body)

Week 9 Day 3 (Upper Body)

Week 9 Day 4 (Full Body)

Week 10 Day 1 (Upper Body)

Week 10 Day 2 (Lower Body)

Week 10 Day 3 (Upper Body)

Week 10 Day 4 (Full Body)

Week 11 Day 1 (Upper Body)

Week 11 Day 2 (Lower Body)

Week 11 Day 3 (Upper Body)

Week 11 Day 4 (Full Body)

Week 12 Day 1 (Upper Body)

Week 12 Day 2 (Lower Body)

Week 12 Day 3 (Upper Body)

Week 1 Day 1 (Upper Body)

More workouts from Trevor Siggs