Name: Playbook - Kyle Carillet - Arms and Delts (Volume) | Day 4
Uploaded: 2023-09-17T16:10:28.109Z
Duration: 70 min
Description: Arms and Delts (Volume) | Day 4

Nick

Arms & Delts

Cable ez-bar press downs
16, 14, 12, 10

Cable ez-bar biceps curls
16, 14, 12, 10

Chest supported spider curls
12, 12, 12
Laying dumbbell kick backs
20, 20, 20

Rope Hammer curls
40, 30, 20, 10
Rope triceps extension
40, 30, 20, 10

TRX Y’s, T’s & W’s
8, 8, 8

Seated shoulder press
10, 10, 10
Seated ez-bar underhand press 
10, 10, 10

Around the world raises
10, 10, 10

Lateral raises 
40, 30, 20, 10

- 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

- Begin with bar underhand grip in your hands
- Curl bar up towards your shoulders
- Lower down until arms are extended

Cable bicep curls

Starting off with out dumbbell spider curls then jumping into our laying or standing tricep kick backs then we rest!

- 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

- Lay face down on a flat bench and hold arms at sides at 90’ 
- Extend your arms back engaging your triceps
- Lower slowly to starting position 
- Keep your core tight

Laying chest supported Dumbbell tricep extensions (double)

Dumbbell superset

This is a high volume superset so take your time and use lighter weight and focus on the squeeze on every rep! 
We are hitting our hammer curls and extensions together then taking our 90 second rest and repeating!

- lean forward slightly and perform a tricep extension
- Allow for a good stretch and contraction

rope press down leaning forward

- 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

Arm finisher Superset 🔥

Absolutely amazing shoulder warm up here, 1 rep is 1-Y 1-T and 1-W on the bands. Watch the video to understand. If you don’t have trx bands available then these can be done on an incline bench with light dumbbells.

TRX - Y’s T’S W’s

First off we’re going to hit our dumbbell shoulder presses then using an ez-bar finish off with some underhand grip presses.

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

Using an ez-bar with an underhand grip. Seated on a bench just below 90 degrees. Press bar up till you fully extend and lower just to chest level and repeat.

Underhand shoulder press

Shoulder superset

- Stand straight with a dumbbell in each hand
- palms should be facing out the whole time. 
- bring the dumbbells up all the way extended until you get extended all the way above where both meet above your head. 
- slowly lower back down in the same movement and repeat

Around the world raises

*I know a ton of reps huh!? Keep weight light here this is our finisher, use 1lb dumbbells if you need! We just are focusing on great looking reps here and getting as much blood into those Delts to finish us off here! 🔥

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises (light weight)

Arms and Delts (Volume) | Day 4

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 and Delts (Volume) | Day 4

Community

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