Name: Playbook - Kyle Carillet - ARM & CORE | day 4
Uploaded: 2023-12-11T01:43:23.357Z
Duration: 60 min
Description: ARM & CORE | day 4

Chase

ARMS & CORE

Rope hammer curls
15, 15, 15, 15
Overhead rope extensions 
15, 15, 15, 15

Ez-bar cable extension 
12, 12, 12, 20
Ez-bar bicep curls
12, 12, 12, 20
Drag curls
10, 10, 10, 10

Alternating curls 
16, 16, 16, 16
Machine dips
16, 16, 16, 16

Dual cable curls (light weight and squeeze) 
16, 14, 12, F
Rope tricep extensions 
16, 14, 12, F

Decline sit-up 
20, 20, 20

Starting off with our rope hammer curls then directly into those extensions. Big goal here is to get those arms warmed up and some blood moving!

- Hold the rope with your palms facing each other - Keep your core engaged
- Engage your biceps as you curl up
- Pause at the top and lower slowly

Cable rope hammer curls

- Keep your core tight
- Spread the rope apart at the top of the movement

Overhead rope tricep extensions

Rope superset

We have 3 exercises stacked together here, starting with our press downs then we’ll move the cable down and hit out cable curls then into those drag curls!

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable EZ-bar tricep extension

- Hold bar with an underhand grip
- Curl bar towards your shoulders
- Lower back down and repeat

Ez-bar cable curls

- Keeping shoulders, hips and knees inline
- Curl the bar up, bringing your elbows back
- The bar keeps contact with the body at all times
- Lower the bar the same way

Ez-bar Drag curl

Big Tri-set

We’re going to hit our alternating curls then jump into our machine or bodyweight dips

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side

Alternating dumbbell curls

Machine or plate loaded press both hands down at the same time while keeping chest up.

Machine dips

Superset

Starting off with those dual cable curls, take your time with these nice and slow with a big emphasis on the squeeze at the top, then we’ll jump into those rope extensions before we take our 45 sec rest!

- Grip handles with your palms up, arms turned out just beside your hips
- Bend at the elbows curling the handles in toward your head and shoulders
- Slowly extend back to starting position

Dual cable curls

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Rope tricep extension

Arm superset finisher 🔥

- Lie flat on your back on a decline bench with feet locked in
- Curl your torso up until it is almost perpendicular to the floor
- Slowly lower yourself back to starting position

Decline sit up

ARM & CORE | day 4

Chelsea

Marc

PUSH DAY | Day 1

PULL DAY | Day 2

Single leg hypertension & the lunges 🥵

LEGS | Day 3

Arms/Shoulders | Day 4

Chest&Back touch-up | Day 5

Glute/Ham Day | Day 6

Rest Day 🦖 | Day 7

Daniel

Great Monday kickoff! Have a great week everyone! 🤟🏻

Love it, feel my back and biceps after this workout on fire

LEG DAY | Day 3

😰😰 That finisher!! Whooa!! 🤟🏻

Delts/Arms | Day 4

Chest/Back/Core | Day 5

Lower | Day 6

Rest Day | Day 7

That was longer than expected but I’m toasted 🔥

Kyle

Paul

Push Day | Day 1

Pull day | Day 2

Angie

Back/Chest or Rest Day | Day 5

Getting them legs back into summer shape!

Legs | Day 6

Rest Day 🌞 | Day 7

PUSH | Day 1

PULL | Day 2

Arms/Delts | Day 4

UPPER | Day 5

LOWER | Day 6

Rest Day 🏄 | Day 7

Back & Bi’s | Day 1

Chest & Tri’s | Day 2

LEGS (quad focused) | Day 3

Arms & Shoulders | Day 4

Back/Chest & Core | day 5

Legs (ham & glute focused) | Day 6

REST DAY 🏄 | Day 7

Chest & Tri’s | Day 1

Great set 
Felt my back muscle little tense but loving it

ARM & CORE | day 4

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