Name: Playbook - Kyle Carillet - Big Shoulders & Arms | Day 4
Uploaded: 2023-10-22T22:41:25.231Z
Duration: 70 min
Description: Big Shoulders & Arms | Day 4

Smith machine shoulder press
12, 12, 10, 10

Seated shoulder press 1&1/2 reps
10, 10, 8, 8

Around the world raises 
10, 10, 10, 10

Cable leaning lateral raise 1&1/2 reps
10, 8, 6, 4

Dual cable curls
16, 14, 12, 10

Leaning forward rope triceps' extension (TUT)
15, 15, 12, 12

Easy bar spider curls
12, 12, 12, 12

Super set
Machine dips
16, 16, 16, 16
Alternating dumbbell curls
16, 16, 16, 16

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

Smith machine seated barbell press

Seated on a 90 degree bench, start by doing a half rep back down to elbows at 90 degrees then repeating with a full rep and repeat.

Dumbbell shoulder press 1/2 & 1 reps

- 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

- holding onto the cable tower with a slight lean to the side.
- Keep a slight bend at the elbow
- using only 1 handle attached to the cable at the lowest position.
- Raise your arm laterally until you reach 30-40 degrees then back down. 
- now back up to around 90 degrees
- Lower with a slow and controlled movement

Leaning cable lateral raise 1 & 1/2 reps

- Grip handles with your palms up, arms turned out just beside your hips
- Bend at the elbows curling the handles in toward your head and shoulders
- Slowly extend back to starting position

Dual cable curls

*These are going nice and slow, ever rep we are being intentional and squeezing and slowly retracting.

- 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

Leaning forward Rope tricep extension (TUT)

- 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

Hitting our leaning forward dips then jumping right into our alternating curls here!

Machine or plate loaded press both hands down at the same time while keeping chest up.

Machine dips

- 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

Last superset 💥

Big Shoulders & 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 Shoulders & Arms | Day 4

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