Name: Playbook - Kyle Carillet - Arm Day | Day 4
Uploaded: 2023-09-17T16:10:28.277Z
Duration: 70 min
Description: Arm Day | Day 4

Killer workout. Arms are on fire and massive pump brother

Sean Ryan

- 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

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps

Cable rope triceps extensions

- 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

Seated Cable rope hammer curls

*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

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

EZ-bar spider curls

(Complete 10 reps rest 20 seconds and repeat till you hit 7 sets, drop weight as needed)

- 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 *FST-7

(Complete 10 reps rest 20 seconds and repeat till you hit 7 sets, drop weight as needed)

- Begin with bar underhand grip in your hands
- Curl bar up towards your shoulders
- Lower down until arms are extended

Cable bicep curls *FST-7

Arm Day | 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 Day | Day 4

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