Name: Playbook - Kyle Carillet - Arms/Shoulders | Thursday | 9/15
Uploaded: 2023-09-17T16:10:27.175Z
Duration: 65 min
Description: Arms/Shoulders | Thursday | 9/15

Angie

James

Don Gull

Arms/shoulders

Seated lateral raises
40, 30, 20 ,10

Incline dumbbell curls
12, 12, 12, 12
Incline dumbbell skull crushers 
12, 12, 12, 12

Smith machine shoulder press 
12, 10, 10, 8

V-bar press downs
10, 10, 15, 15, 20
V-bar bicep curls
10, 10, 15, 15, 20

Superset:
Rope front raise
15, 15, 15
Kneeling rope face pull
15, 15, 15

Superset:
Floor bicep curls
15, 15, 15, 15
Overhand tricep press downs
10, 10, 10, 10
Underhand tricep press downs
10, 10, 10, 10

Leaning single arm lateral raise
15, 15, 15, 15

- 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

- From a seated position 
- Curl dumbbells up towards your shoulders 
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Incline bench 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

Incline bench Dumbbell skull crushers

Dumbbell superset

- Start by sitting with the barbell at your chin
- Press directly up overhead
- Lower slowly back to starting position

Smith machine seated barbell press

Going from v-bar press down into slightly leaning forward v-bar curla

- 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

Using the bar preform close grip bicep curls. Leaning forward slighty

V-bar bicep curls

V-bar superset

This is a superset so preform your front raises then straight into you kneeling face pulls

- Hold the rope with your palms facing each other
- Raise until shoulder height pausing at the top 
- Lower with a slow controlled motion

Rope cable front raise

- From a kneeling position pull the cable towards your face with elbows flared outward engaging your rear delts and upper back 
- Slowly return back to starting position

Kneeling rope cable face pull

Rope superset

- With the outside arm, cable across the front your body
- Maintaining a slight bend in your working elbow, raise your arm up to shoulder height 
- Pause, and then slowly lower the weight back to the starting position 
- Complete desired reps then repeat on the opposite side

Cable leaning single arm lateral raise

These are stacked together here! Hit those ez-bar extensions then set the cable high and right into those laying cable curls!

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

Lying cable curls

- Stand tall, abs engaged and upper arms locked at your sides
- Pull the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable EZ-bar reverse grip tricep extension

- 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

Arms/Shoulders | Thursday | 9/15

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