Name: Playbook - Kyle Carillet - DELTS/CALVES | Thursday | 10/27
Uploaded: 2023-09-17T16:10:27.325Z
Duration: 60 min
Description: DELTS/CALVES | Thursday | 10/27

Sick pump. Tri-set and high rope face pulls 👌

Grae

DELTS 

Reverse shoulder press
20, 16, 14, 12

Superset:
Alternating shoulder press
18, 16, 14, 12
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

Finish with those seated calf 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

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

Keeping tension tight, with one arm always in the upward position

Seated alternating 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 or drop set with dumbbells

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

- Press up using your toes activating your calf muscles
- Lower slowly stretching the calf muscles

DELTS/CALVES | Thursday | 10/27

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