Name: Playbook - Kyle Carillet - Arms/Abs | Thursday | 11/17
Uploaded: 2023-09-17T16:10:27.389Z
Duration: 60 min
Description: Arms/Abs | Thursday | 11/17

Grae

Angie

Underhand grip to overhand extensions 
(Take your time and go slow and squeeze every reps, goal is to get the blood pumping into the triceps)
20, 20, 20, 20

Ez-bar wide curls
10, 10, 10, 10
Ez-bar close grip 
10, 10, 10, 10

Dumbbell overhand extension or machine 
12, 10, 10, 8 drop 20

dumbbell spider curls
10, 10, 10, 10
Chest supported hammer curls
10, 10, 10, 10

Rope press downs straight up then forward 
20, 20, 20, 20

Hammer curls narrow then wide
20, 20, 20, 20

Here we are going to do 10 reps underhand press downs with handle attachments going straight into 10 reps overhanded.

Underhand to overhand tricep cable press downs

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Return to the initial position with a controlled movement

EZ bar bicep curls (wide)

- Hold the bar with underhand grip
- Engage your biceps as you curl bar towards your shoulders
- Lower slowly and controlled

EZ bar curls (close grip)

Superset

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

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

Dumbbell spider curls

- With chest supported on a 45 degree bench 
- Hold dumbbells with palms facing the center of your body
- Curl dumbbell towards shoulders 
- Pause at the top then lower under control
- Switch arms and repeat

Chest supported hammer curls

- Bend over to 90 degrees and perform a tricep extension
- Allow for a good stretch and contraction

Standing extensions into leaning forward rope extension

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

Using a rope at the highest setting while kneeling on a pad, round back and breathe out as you crunch towards the floor and pause then return and repeat

Kneeling rope crunches

Keeping a neutral back and core engaged moving from side to side

Decline bench weighted oblique twist

Abs superset

Arms/Abs | Thursday | 11/17

Chelsea

Daniel

Great Monday kickoff! Have a great week everyone! 🤟🏻

Marc

PUSH DAY | Day 1

Love it, feel my back and biceps after this workout on fire

PULL DAY | Day 2

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 🔥

Arms/Abs | Thursday | 11/17

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