Name: Playbook - Trevor Siggs - Week 1 Day 3 (Full Body)
Uploaded: 2024-01-15T19:33:15.553Z
Duration: 50 min
Description: Week 1 Day 3 (Full Body)

In this workout you will be focusing on a complete full body workout by utilizing various styles of weight lifting and body weight lifts in order to retain muscle mass and burn fat. These exercises will target everything from the chest, shoulders, arms, core upper/lower back, hips, quads and hamstrings. HIIT style weight training and cardio will be the main focus of this workout so the only breaks in between sets will be at the end of each interval.

Focus on completing each one of these exercises in an entire cycle, each one will target and focus on 1 major muscle group. Your rest time will be at the end of each cycle and your goal is to hit all 4 cycles within the time frame given.

- Chin and chest up 
- Focus on pulling through your elbows and not allowing your arms to overpower
- Use a neutral grip (where your fingers face towards each other)

Assisted Pull-Ups

- With back supported perform shoulder presses on a press machine 
- Press the dumbbells up to full arm extension and try to keep the opposite arm extended up as you press the other one
- Keep back pinned up against the pad at all times, try avoiding tilting your body to get the weight up

Seated Alternating Shoulder Presses

Here you will be targeting the top area of your core. If possible do these with a weight plate for added resistance and tension. Make sure you put the weight right under your chin and I like to cross my arms around it for added stability. Keep a flat and straight back throughout the movement, however at the very top you can curl forward (forearms to knees) for an added crunch. No need to go fast on these, slow controlled reps is best.

Decline Sit-Ups (weighted)

Here is another great isolating single leg movement to really engage the front and backs of the legs. Find a leg press machine (almost every gym has one). Before you go one leg, you want to set up both feet how you normally would do a leg press. Once both feet are even and placed at a correct position, you will remove one of them and keep the other in that exact spot. We want your feet to always be even and consistent. Toes should be slightly pointed outward as well. Focus again on deciding through your HEEL and not through the balls of your feet or toes. Allow the leg press machine to come all the way down without it being able to rest on your body. Make sure you start lighter to get an idea of the weight that will challenge you, it will be significantly lower than if you used 2 legs. Always be breathing on each rep!

Leg Presses (Single Leg)

In every chest training session, I always recommend a body weight lift, especially push-ups. This will be a fun and challenging push-up variation you can try. You want your feet to be on a normal bench or box, and you can set up either DBs or KBs both standing upright, this will allow you to get that deeper range of motion for added benefits. I will say, start with heavier and wider DBs or KBs if it is your first time doing these. The lighter weights can get very wobbly if you cannot fully control yourself on each rep. Have fun but challenge yourself!

Decline Push Ups (Elevated)

Fully Body HIIT Workout

**IF DOING A LEG DAY then I would suggest trying utilizing cardio equipment that uses arms with it (rower or fan bike are great options).**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 3 (Full Body)

Week 1 Day 1 (Upper Body)

Week 1 Day 2 (Lower 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 3 (Full Body)

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