Name: Playbook - Kyle Carillet - Arm Pump Day | Day 4
Uploaded: 2024-03-04T01:34:11.331Z
Duration: 65 min
Description: Arm Pump Day | Day 4

Blake

*With sets of 20 use lighter weight full range of motion

Rope press downs 
20, 20, 20, 20
Rope hammer curls 10 narrow 10 wide
20, 20, 20, 20

Dual body tricep extension
15, 15, 15, 15

Preacher curls
12, 12, 12, 12
Waiter curls
(Light weight) 
15, 15, 15, 15

Laying skull crushers
20, 20, 20, 20
Leaning forward kick backs
(Light weight again here)
15, 15, 15, 15

Cable curls 
20, 20, 20
Tricep extensions 
20, 20, 20

Starting with those tricep extensions then right into those narrow to wide hammer curls!

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

Cable rope triceps extensions

20 total reps here first 10 are close together and elbows out next take a step back rope goes wide and pull higher towards your face! 
Make these count and pick a challenging weight!

Rope hammer curls narrow to wide grip

Superset warm-up

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

Starting with heavier preacher curls then right into those waiter curls.

- As you curl up engage your biceps
- Lower with a slow controlled movement

Machine preacher curl

*watch video to understand the form!

Using a single dumbbell with both palms under one side of the dumbbell. Instead of curling out and up like a normal curls. We are going straight up and dragging as close to the body as we can. Once we hit the top squeeze for 1-2 seconds.

Waiter curls

Bicep superset

Pick a weight that you can use for both exercises to complete right after the other.  

The tricep extensions can be competed standing or laying face down.

- Lying back with your arms extended above your shoulders
- Bend at the elbow lowering the EZ-bar toward the top of your head
- Extend your arms back up to starting position
- once 10 have been completed directly move into a press by bringing the arms down to the chest and elbows at 90’

Laying skull crushers to press (10 each)

Stand upright with a shoulder-wide stance and grab a dumbbell in each hand with a neutral grip.
Bend over at your lower back until your torso is at a 60-degree angle with the floor. 
Lift your elbows until they are slightly above your torso. Bring the dumbbells close to your chest.  
With your elbows pinned at this position, extend your arms straight.
Contract your triceps at the top of the movement. 
Return to the starting position and repeat.

Dual arm dumbbell kick backs

Tricep Superset

Starting this finisher off with our cable curls then right into those tricep press downs

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

Cable bicep 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

Finishing Superset 🔥

Arm Pump 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 Pump Day | Day 4

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