Name: Playbook - Kyle Carillet - Arms/Shoulders
Uploaded: 2023-08-31T21:57:22.318Z
Duration: 65 min
Description: Arms/Shoulders

Michele

Krystal Gamino

Brutal. The tri-set with the rope cable was brutal. I’ve done CrossFit for years, and that tri-set was the earliest in the morning I’ve ever had a slice of humble pie.

Jesse

Zachary

James

Angie

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:

Arms/Shoulders

Great. Only did the back section. Thanks you Kyle

John

Rizzo

Gosh my arms were freaking blasted by the time I got to dips and pull ups. Dealing strong…and dead.

Joab

Chest & Back

Deanna

Enjoyed, unfortunately my gym doesn't have a few of the machines or areas to do some of the movements. Great workout overall. Thank you Kyle

Back & hint of bi’s

Great chest and tris. Definitely feeling it.

Andre

Great chest pump. Can feel all the muscle fibers strengting out. Thanks you Kyle.
Happy belated birthday.

Chest & hint of tri’s

Sean Ryan

Loved it. Feeled the muscles with blood. Thank you Kyle

Back

I love these workouts because I don’t have to think about a plan every day. I just follow it!

Great work out. Lower and mid lat are pumped. Thank you Kyle.

Great. Just wish there was a way to log the weights.

Great chest work out chest is on fire 🔥

Matias

Chest

Pull Day

Michael

Blake

Going to be hard to brush my teeth tonight!

Chest/Tri’s

Karis

Man hole back is on fire bi's got a little fire in them as well

Back/Bi

Noah

Fantastic pump!! That last burnout was on point!

Gonna be sore from this one! Lots of tough supersets.

Grae

Chest/Shoulders

Courtney

Michelle

Before these workouts, I always felt like I was lacking on certain muscle groups... no more!!!!

Push Day

Trying to lift my arms will be fun for the rest of the day 🤣

Got that think (pump) upper body day. Strong workout.

CHEST/DELTS

Got through the whole thing, loved it all. No way you won’t grow with a great program like this.

My biceps are dead! That was a killer workout

Ryan Lindsay

The super sets are insane. Especially the one with the hand cables for triceps are very different but great. Arms are checked out

Arms/Shoulders

Community

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