Name: Playbook - Kyle Carillet - Arm & splash of Delts | Day 4
Uploaded: 2024-01-22T01:00:00.074Z
Duration: 70 min
Description: Arm & splash of Delts | Day 4

Laying dumbbell skull crushers

Crossbody hammer curls

Leaning forward rope extensions

Ez-bar 21’s

Reverse grip extensions

Single arm preacher curls

Upright row to presses

Cable Lateral raises

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

Dumbbell skull crushers

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells across your body to a 90 degrees engaging your bicep as you curl

Crossbody Dumbbell hammer curl

*These are going nice and slow, ever rep we are being intentional and squeezing and slowly retracting.

- 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

Leaning forward Rope tricep extension (TUT)

21 reps total here, 7 at the bottom 1/2 movemen 7 at the top 1/2 and 7 of full range of movement here.

Ez-bar bicep curls 21’s

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

Cable EZ-bar reverse grip tricep extension

- Squeeze bicep at the top
- Don’t use your shoulder or momentum to bring the DB up

Single arm preacher curls

Starting with an ez-bar down my the hips use some momentum to bring it up like an upright row then we are going to flip our elbows down and under the bar and go into a press. (Similar to a clean and press)

Ez-bar upright row to press

Just like a traditional lateral raise but using the cables here, if weight is to heavy then switch to dumbbells!

Cable lateral raise (light weight here)

Arm & splash of Delts | 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 & splash of Delts | Day 4

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