Name: Playbook - Kyle Carillet - ARM PUMP
Uploaded: 2023-08-31T21:57:22.455Z
Duration: 70 min
Description: ARM PUMP

Got through the whole thing, loved it all. No way you won’t grow with a great program like this.

Joab

My biceps are dead! That was a killer workout

Ryan Lindsay

The super sets are insane. Especially the one with the hand cables for triceps are very different but great. Arms are checked out

Matias

We have a BIGGER arm day this week, don’t feel like you have to complete it all but if you’re like me and trying to grow those arms this is going to be a challenging and fun day! 💪

Lots of sets and reps here goal is to get as much blood into the biceps and triceps!

Overhand dual handle press downs

- 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

Superset

- Support your chest against an incline bench
- Curl the dumbbells up toward your shoulders keeping your elbows pointed toward the floor
- Lower the dumbbells into a deep stretch in your biceps

Dumbbell spider curls

- With chest supported on a 45 degree bench 
- Hold dumbbells with palms facing the center of your body
- Curl dumbbell towards shoulders 
- Pause at the top then lower under control
- Switch arms and repeat

Chest supported hammer curls

Dumbbell bicep superset

*The last set is a drop set, so after your 2nd to last 10 reps drop the weight slightly and knock out 10 more reps!

This is our last superset so make it count to burn those triceps out! 

Going from the fist exercise into the second after reps are done!

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

V-bar tricep extension

Bench over with a neutral spine press bar forward and squeeze, let it return to just behind your head and repeat.

Overhead v-bar extensions

Tricep superset

Go straight from EZ bar curls into drag curls, go lighter if needed and focus on the contraction rather than just moving weight

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Return to the initial position with a controlled movement

EZ bar bicep curls

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

Ez-bar drag curls

Laying flat in the floor with a dumbbell in each hand low slowly until the dumbbell reach the floor behind your head and press back up.

Floor dumbbell skull crushers

Big goal here is minimal rest and really getting some blood flowing and finish off that arm pump for the day!

- Grip handles in either hand, take a big step forward into a staggered stance and curl up just past 90 degrees and really squeeze those biceps at the top
- Slowly extend back to starting position

Dual cable curls

With cables crossed in either hand, nice neutral spine. Elbows turned out slightly extend your arms out and squeeze those triceps

Dual cable crossbody tricep extensions

Cable superset

ARM PUMP

Great. Only did the back section. Thanks you Kyle

John

Rizzo

Gosh my arms were freaking blasted by the time I got to dips and pull ups. Dealing strong…and dead.

Chest & Back

Deanna

Enjoyed, unfortunately my gym doesn't have a few of the machines or areas to do some of the movements. Great workout overall. Thank you Kyle

Back & hint of bi’s

Great chest and tris. Definitely feeling it.

Andre

Great chest pump. Can feel all the muscle fibers strengting out. Thanks you Kyle.
Happy belated birthday.

Chest & hint of tri’s

Michele

Krystal Gamino

Brutal. The tri-set with the rope cable was brutal. I’ve done CrossFit for years, and that tri-set was the earliest in the morning I’ve ever had a slice of humble pie.

Jesse

Arms/Shoulders

Sean Ryan

Loved it. Feeled the muscles with blood. Thank you Kyle

James

Back

I love these workouts because I don’t have to think about a plan every day. I just follow it!

Great work out. Lower and mid lat are pumped. Thank you Kyle.

Great. Just wish there was a way to log the weights.

Great chest work out chest is on fire 🔥

Chest

Pull Day

Michael

Blake

Going to be hard to brush my teeth tonight!

ARM PUMP

Community

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