Name: Playbook - Kyle Carillet - Arms/Shoulders | Friday | 10/7
Uploaded: 2023-09-17T16:10:27.259Z
Duration: 65 min
Description: Arms/Shoulders | Friday | 10/7

Arms & Delts

Superset:
Lateral raises 
20, 20, 20, 20
Arnold press
12, 12, 12, 12

Rope tri-set:
Face pulls 10, 10, 10, 10
Rope row 10, 10, 10, 10
Front raises 10, 10, 10, 10

Around the world raises
8, 8, 8, 8, 8

Superset:
Rope hammer curls 
20, 20, 15, 15
Rope tricep extensions 
20, 20, 15, 15

Superset:
Ez-bar Tricep press downs
15, 12, 10, 8 drop 20
Lying cable curls
15, 12, 10, 8 drop 20

Superset:
Alternating curls 
20, 16, 12, 12
Dumbbell skull crushers
20, 16, 12, 12

Go straight from lateral raises into Arnold presses!

- From a seated position
- Keeping a slight bend at the elbow
- Raise your arms laterally until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell seated lateral raise

- Hold the dumbbells in front of you with your palms facing you
- Press up and rotate your wrist until your palm is facing the opposite direction
- Lower with a slow and controlled movement

Dumbbell seated Arnold press

Delt superset

Hitting 10 reps on each exercise without stopping once all 3 are done take a rest!

- Pull the cable towards your face with elbows flared outward

Rope seated Face pulls

- Hold the rope in front of your body
- Raise your elbows up and to the sides, pulling the rope towards your chin
- Pause at the top, elbows no higher than the shoulders
- Return the cable back to starting position with control.

Cable laying rope upright row

- Lying on the floor 
- Hold the rope with your palms facing each other
- Raise forward and up until shoulder height pausing at the top 
- Lower with a slow controlled motion

Cable lying rope front raise

Rope shoulder tri-set

Going from a lateral raise into a front raise then into a raise up past your head!

Around the world lateral raises

- 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

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Rope tricep extension

Rope Superset

These are another round of supersets: * last set is a drop set: so complete 8 reps drop weight and knock out 20 more!

- 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

- Lie flat on your back keeping your elbows close to your body. 
- Drag curl maintaining tension on your biceps

Lying cable curls

Superset

Going straight from alternating curls to dual dumbbell skull crusher’s! Try to only leave 1-2 reps left in the tank of each set.

- 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

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

Dumbbell skull crushers

Last Superset:

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

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

Steady State Cardio

Arms/Shoulders | Friday | 10/7

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/Shoulders | Friday | 10/7

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