Name: Playbook - Kyle Carillet - Big Shoulders and Arms | Day 4
Uploaded: 2023-09-17T16:10:27.608Z
Duration: 65 min
Description: Big Shoulders and Arms | Day 4

Angie

Michele

BIG Shoulders and Arms

(Warm up/mobility)
TRX Y raise 
10, 10, 10
TRX T raise
10, 10, 10
TRX W raise
10, 10, 10

Machine Lateral raises 
20, 20, 20, 20

Cable chest supported Superman press
16, 14, 12, 10
Leaning lateral 1 & 1/2 lateral raises
8, 8, 8, 8

Laying rope tricep extensions 
15, 15, 15, 15
Seated rope hammer curls
15, 15, 15, 15


Ez-bar cable curls FST-7
(Complete 10 reps rest 20 seconds and repeat till you hit 7 sets, drop weight as needed)
10, 10, 10, 10, 10, 10, 10

Ez-bar/or V-Bar press downs FST-7
(Complete 10 reps rest 20 seconds and repeat till you hit 7 sets, drop weight as needed)
10, 10, 10, 10, 10, 10, 10

Starting off with these three TRX exercises before we rest.

- Holding a TRX strap in each hand, lean back and maintain tension through the strap
- Pull your body toward the handles forming a 
- Engage your back as you pull
- Slowly lower your body back down while keeping your feet in place the entire time

TRX Y raise

- Holding a TRX strap in each hand, lean back and maintain tension through the strap
- Pull your body toward the handles forming a T
- Engage your rear delts as you pull
- Slowly lower your body back down while keeping your feet in place the entire time

TRX T raise

- Holding a TRX strap in each hand, lean back and maintain tension through the strap
- Pull your body toward the handles forming a W
- Engage your rear delts and upper back as you pull
- Slowly lower your body back down while keeping your feet in place the entire time

TRX W raise

Tri-set warm up

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

Machine lateral raise

Starting with those chest supported Superman presses then straight into those lateral raises.

Using a bend to support your chest at about 60-70 degrees. 
Grab your cable handles with with either arm and press to full extension and lower down slowly then repeat.

Superman shoulder press

- 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

Cable superset

These can be done seated or standing but I like the range of motion laying and seated for these, run through both exercises then take your rest!

- lay on your back on the bench and hold the rope with palms facing down. 
- keep shoulders as immobile as possible
- Engage your triceps as you extend your arms

Laying rope extension

- 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

Seated Cable rope hammer curls

Cable Arm Superset

(Complete 10 reps rest 20 seconds and repeat till you hit 7 sets, drop weight as needed)

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

Cable bicep curls *FST-7

(Complete 10 reps rest 20 seconds and repeat till you hit 7 sets, drop weight as needed)

- 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 *FST-7

Big Shoulders and 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

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 and Arms | Day 4

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