Name: Playbook - Kyle Carillet - DELTS | Saturday | 12/24
Uploaded: 2023-09-17T16:10:27.468Z
Duration: 60 min
Description: DELTS | Saturday | 12/24

Courtney

DELTS

Incline I raises
12, 12, 12

Reverse machine shoulder press
14, 12, 10, 8

Single arm Arnold press
8, 8, 8
Lateral raises
15, 15, 15

Seated shoulder press
12, 10, 10, 8
Front raises
10, 10, 10, 10

Lat station face pulls
10, 10, 10, 10
Rear Delt flys 
12, 12, 12, 12

Laying or standing lateral cable raises
20, 20, 20, Failure

Just like a front raise here but thumbs stay pointed up the whole time.

Incline I raises

- mounting the machine backwards, hold the handles with your elbows bent to 90 degrees
- Press your arms up to full arm extension
- Lower with control to the starting position

Reverse machine shoulder press

Like the traditional Arnold press here but taking it down to one knee and only pressing one side at a time

Kneeling Single arnold press

- 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

Dumbbell superset

Going heavier on these dumbbell shoulder presses then right into those front raises!

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

Dumbbell front raises

Press & raise superset

Big squeeze on the high rope face pulls then into your reverse flys, start with a challenging weight then drop weight as needed!

Just like a normal face pull but we are going high here focusing on more upper back and traps here. Pick a challenging weight and a neutral spine leaning back. Pull rope to your forehead and elbows go back and up squeezing those traps and upper back.

High Rope face pulls on lat station

- Keep your chest on your legs 
- Raise engaging the posterior part of your shoulders

Seated reverse dumbbell flies

Superset

Laying on the bench back side down.
Use the dual cables with handles to preform lateral raises.

Can also substitute these for machine seated lateral raises

Laying Lateral raise with cables/ or machine

DELTS | Saturday | 12/24

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

DELTS | Saturday | 12/24

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