Name: Playbook - Kyle Carillet - Arms/Abs | Friday | 10/14
Uploaded: 2023-09-17T16:10:27.287Z
Duration: 65 min
Description: Arms/Abs | Friday | 10/14

Ryan Lindsay

Arms and Abs

Superset:
Overhand dual handle press down
16, 12, 10, 8
Cable Rope Hammer curls
16, 12, 10, 8

Bicep Superset:
Machine Preacher Curl
4x12
Elbows supported Dumbbell hammer curl
16, 14, 12, 10

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

Core Circuit:  20 x 2
Reverse Crunches
Heel tap Crunches
Jack knife Crunch
Stirring the pot

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

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

- 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

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Reverse crunches

- Raise your shoulders off the floor
- Alternately reach towards your heel engaging your obliques
- Repeating back and forth for time or reps

Heel tap crunches

- Begin in a supine position with arms overhead and legs bent
- Bring your legs in and extend them up 
- Lift your shoulders off the ground and reach for your toes
- Roll back down and repeat

Jack knife crunch

Keeping core engaged and tight make circular monitors to the left and right.

Stirring the pot

Core circuit

Can be running, biking, steady walk on a treadmill! 

My favorite is a treadmill set at 3.5mph 5% incline for 20 minutes! 🔥

Arms/Abs | Friday | 10/14

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