Name: Playbook - Kyle Carillet - Arms/Abs | Day 4
Uploaded: 2023-12-04T01:20:21.174Z
Duration: 70 min
Description: Arms/Abs | Day 4

Arms and Abs

Superset:
Overhand press downs
16, 12, 10, 8
Cable Rope Hammer curls
16, 12, 10, 8

Bicep Superset:
Machine Preacher Curl
4x12
Elbows supported Dumbbell hammer curl
4x10

Seated Machine Dips
16, 14, 12, 10, 16

Alternating Dumbbell Curls
4x16
TRX Standing bicep curls
4x10

Tricep Superset:
V-bar tricep extensions 
15, 15, 10, 10
Overhand V-bar Extensions
15, 15, 10, 10

Starting with our overhand triceps press downs then jumping into those hammer 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

- 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 warm up🔥

Here we’re hitting our preacher curls then going right into elbow supported hammer curls

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

Machine preacher curl

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

Elbows supported Dumbbell hammer curl

Biceps Superset

- Keep your elbows close to your body
- Come down until your arms are at about 90 degrees
- Push through your hands extending your engaging your triceps to come up

Seated machine dips

Starting with our alternating dumbbell curls then right into those isolated trx curls with a gigantic squeeze!

- 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

*use a barbell rack on a higher setting or smith machine if you don’t have trx bands. 

Using the trx bands preform standing leaning back curls, take your time and control your movement and squeeze with these!

Trx standing bicep curls

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

We are hitting all these straight through then take a moment to rest then back through 1-2 more times!

- Start kneeling with wheel in front of you, directly under shoulders
- Engage your core and roll wheel forward 
- Keep your back straight throughout movement
- Roll wheel back in towards your knees

Ab wheel rollout

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

Lying leg raises

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Russian twists

- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated

Flutter kicks

Core circuit

Arms/Abs | 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

Arms/Abs | Day 4

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