Name: Playbook - Kyle Carillet - Boulder Shoulders and Abs | Day 4
Uploaded: 2024-03-18T01:18:56.917Z
Duration: 75 min
Description: Boulder Shoulders and Abs | Day 4

Daniel

Barbell shoulder push-press 
12, 10, 8, 6

Seated neutral shoulder press
12, 12, 12
Seated rear Delt flys
20, 20, 20

Seated Arnold press 
14, 12, 10, 8
Around the world raises 
10, 10, 8, 8

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

Cable face pull to press
10, 10, 10

Lateral raises RUN THE RACK
(Break reps into smaller sets with minimal rest, start with heavier dumbbells then drops as needed. I started with 35lb dumbbells and finished with 5lb just for an example. You can also just use your arms if it gets too tough)
100 reps

- Begin with your barbell racked just about chest level, we will grab the bar about shoulder width and drive elbows down as we set up to press.
-bend knees slightly and drive up using that momentum to press your barbell overhead 
- Lower down to your shoulders, elbows forward of your body
- Dip torso by bending your knees and press barbell back up overhead

Barbell push press

Starting with our neutral grip shoulder press then into those rear Delt flys

Just like your traditional press set up on a 90 degree bench, but here we are using a hammer grip to press with.

Hammer grip shoulder press

- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with you shoulders
- Lower with control back to starting position

Dumbbell seated rear delt fly’s

Dumbbell superset

Another big superset here starting with our Arnold presses then right into those around the world raises!

- 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

- 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

Dumbbell superset 2

- 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

These are absolutely killer! We will set the cable about mid chest using the rope attachment with a neutral grip, preform a face pull then keeping that tension we will preform a press back down and rest. 

Start light take your time and focus on the squeeze and movement of these!

Rope face pull to press 🔥

Lateral raises RUN THE RACK
(Break reps into smaller sets with minimal rest, start with heavier dumbbells then drops as needed. I started with 35lb dumbbells and finished with 5lb just for an example. You can also just use your arms if it gets too tough)
80 reps

- 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 RUN THE RACK 80 reps🔥

We are hitting all these straight through then take a moment to rest then back through 1-2 more times!

- Start kneeling with wheel in front of you, directly under shoulders
- Engage your core and roll wheel forward 
- Keep your back straight throughout movement
- Roll wheel back in towards your knees

Ab wheel rollout

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

Lying leg raises

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Russian twists

- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated

Flutter kicks

Core circuit

Boulder Shoulders and Abs | 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

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

Boulder Shoulders and Abs | Day 4

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