Name: Playbook - Kyle Carillet - BIG DELT/ARMS | Day 4
Uploaded: 2024-01-29T01:40:59.149Z
Duration: 70 min
Description: BIG DELT/ARMS | Day 4

Beautiful! Your workouts are laid so well that I dont have to prepare before I go to the gym. I show up and know that I’m going to engage the muscles that haven’t been pushed yet during the week. 
I’m feel great! 
Thanks Kyle!

Dustin Penner

ARMS/DELTS

Smith machine press 
(Big heavy movement for use here)
12, 10, 10, 8 

Incline upright row 
12, 12, 12
Chest supported rear Delt swings
15, 15, 15

6 point Lateral raises 
8, 8, 8, 8

Overhead rope extensions/or machine skull crushers
15, 15, 15
Rope Hammer curls
15, 15, 15

Spider curls
12, 12, 12, 12

Reverse ez-bar tricep press down 
12, 12, 12, 12

Ez-bar curls
10, 10, 10
Ez-bar reverse curls
10, 10, 10
Floor dumbbell skull crushers
12, 12, 12

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

Smith machine seated barbell press

- Standing with your feet shoulder width apart and a dumbbell in each hand
- Pull the dumbbells up to your shoulders, leading with your elbows 
- Lower the dumbbells back down with control

Dumbbell upright row

With your chest supported on a incline bench.
Arms will remain mostly straight we are shooting to come up about 70% of the way and really get those rear delta fired up

Rear Delt swings

The rear Delt burn superset

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

6 point lateral raises

Starting off with our rope hammer curls then directly into those extensions. Big goal here is to get those arms warmed up and some blood moving!

- 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

- Keep your core tight
- Spread the rope apart at the top of the movement

Overhead rope tricep extensions

Rope superset

- Support your chest into an incline bench
- Curl the EZ-bar up toward your shoulders keeping your elbows pointed toward the floor
- Lower the bar into a deep stretch in your biceps

EZ-bar spider 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

We have 3 exercises stack up here running through all 3 before we take our rest!

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

EZ bar bicep curls

- Hold the bar with reverse grip
- Engage your biceps as you curl bar towards your shoulder
- Lower under control to starting position

Reverse grip EZ bar curl

Laying flat in the floor with a dumbbell in each hand low slowly until the dumbbell reach the floor behind your head and press back up.

Floor dumbbell skull crushers

Tri-set burn out

BIG DELT/ARMS | 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

BIG DELT/ARMS | Day 4

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