Name: Playbook - Kyle Carillet - DELTS | Thursday | 9/22
Uploaded: 2023-09-17T16:10:27.212Z
Duration: 50 min
Description: DELTS | Thursday | 9/22

Rizzo

Angie

Marcie

DELTS 

Reverse shoulder press
12, 12, 12, 12

Superset:
Single arm shoulder press
12, 10, 8, 6
Front raises 
10, 10, 10, 10

Tri-set:
Y raises 
15, 15, 15, 15
Seated Later raises 
15, 15, 15, 15
Banded pulse laterals
12, 12, 12, 12

Clean and press
10, 10, 10, 10

Lat station high pull
12, 10, 10, 8
Reverse flys
15, 15, 15, 15

- 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

Here we are going to hit our single arm shoulder press then directly into those front raises.

- Press up rotating your wrist as you press up
- Reach full extension and come down with a controlled motion 
- Keep core engaged

Single arm dumbbell 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

Superset

Big tri-set here, we going going into 1 set of Y raises then lateral raises and finishing with resistance band lateral raises. 60 send rest and repeat!

-  Chest supported on an incline bench, with a neutral spine and chest towards the floor
- With a dumbbell in each hand flex shoulders in a Y motion

Seated bent over dumbbell Y raises

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

Dumbbell seated lateral raise

- Raise your arm keeping a slight bend at the elbow 
- Raise until you reach shoulder height 
- Lower with a slow controlled motion

Resistance band lateral raises

Delt Tri-set

- Begin with weight hanging in front of your body
- Clean to your shoulders and press

Hang clean and press

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

DELTS | Thursday | 9/22

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

DELTS | Thursday | 9/22

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