Name: Playbook - Kyle Carillet - Arms/Calves | Friday | 9/2
Uploaded: 2023-09-17T16:10:27.129Z
Duration: 65 min
Description: Arms/Calves | Friday | 9/2

So far I'm loving this plan. It's a nice switch up from the usual. Plus is more functional for the fire ground!

Arms/calves

Overhand press downs
20, 16, 14, 12 drop 20

Superset:
Preacher curls/machine
12, 12, 10, 10
Preacher dumbbell hammer curls 
10, 10, 10, 10

Superset:
V-bar press downs
15, 15, 10, 10
Cable curls 
15, 15, 10, 10

Superset:
Machine dips 
(Slow and controlled)
15, 15, 15, 15 
Overhead extensions V bar or rope
(Progressing up in weight)
15, 15, 15, 15

Tri-set
(If you don’t have a band use use a lower weight barbell and ligh dumbbell for the last set)
Ez-straight bar curl w/ band
10, 10, 10, 10
Curl without band
10, 10, 10, 10
Banded hammer curls
15, 15, 15, 15

Calf raises toes out
10, 10, 10, 10
Calf raises toes in
10, 10, 10, 10

Tag me on Instagram with your workouts!💥
@Kylecarillet

*last set drop set, hit your 12 reps drop weight then 20 more

Using the cable attachment set high with 2 handles attachments preform triceps press downs.

Overhand dual handle press downs

Preform your preacher curls then right into your pressed together hammers curls

- Hold bar with a narrow grip
- Curl arms towards your shoulder
- Lower back down and repeat

Preacher bar preacher curl narrow grip

Set up on a preacher bench use two dumbbells pressed together to preform hammer curls nice and controlled

Preacher touching hammer curls

Preacher superset

- Hold the bar underhand grip with both hands
- Curl bar up towards your shoulders
- Lower to starting position

Straight bar cable bicep curls (slow)

Big stretch, constant tension and big squeeze at the bottom

V bar Triceps press down

Cable superset

Slow and controlled machine dips right into overhead extensions

- 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

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

Complete 10 reps with ez-bar and band, drop the band now 10 with just the bar last finish with just the band!

Using a lite band under the feel and in your hands with the bar preform curls

Banded Ez-bar curls

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

EZ-bar bicep curls

Just using the resistance band preform hammer curls with an emphasis on the squeeze at the top!

Resistance band hammer curls

Bicep pump tri-set

Preform toes out calf raises then right into toes in raises. 
* nice and slow and a big stretch and squeeze at the top is how we build calves!

- Raise your heels
- Engage your calves 
- Focus on the mind muscle connection

Calf raises (toes outward)

Calf raises (toes inward)

Calves superset

Arms/Calves | Friday | 9/2

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/Calves | Friday | 9/2

Community

More workouts from Kyle Carillet