Name: Playbook - Kyle Carillet - BIG Delts/Arm Day
Uploaded: 2023-08-31T21:57:22.471Z
Duration: 70 min
Description: BIG Delts/Arm Day

Joab

Angie

Grae

Awesome 😎 🤩 I feel amazing this am! 👏🏻

Michele

Great workout brother. Let's keep going 💪

Sean Ryan

Daysha

Brandon McCorquodale

ARMS/DELTS

Lateral raises 
15, 15, 15, 15

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

Arnold presses 
12, 12, 12

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

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

- 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

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

Smith machine seated barbell press

- 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

- 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

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 Delts/Arm Day

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.

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

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

Arms/Shoulders

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

James

Back

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

BIG Delts/Arm Day

Community

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