Name: Playbook - Kyle Carillet - DELTS/CORE | Friday | 12/9
Uploaded: 2023-09-17T16:10:27.435Z
Duration: 65 min
Description: DELTS/CORE | Friday | 12/9

Courtney

Angie

Machine lateral raises
12, 14, 16, 20

Barbell shoulder press
12, 10, 10, 8

Ez-bar upright row
16, 14, 12, 10

Kneeling single arm Arnold 
12, 10, 8

Single arm cable rear Delt fly
15, 15, 15, 15

Around the world raises
8, 8, 8, 8

Don’t forget to do some core!

- 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

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Barbell shoulder press

- Hold a bar in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keeping the bar close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the bar back to starting position

Standing EZ-bar upright row

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

- Bend over to 90 degrees 
- Raise the cable engaging the back of your shoulders
- Lower slow and controlled back to starting position

Single arm cable rear delt fly

Going from a lateral raise into a front raise then into a raise up past your head!

Around the world lateral raises

Kneeling rope crunches

- Holding onto the top of a decline bench
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Decline bench Reverse crunches

Keeping a neutral back and core engaged moving from side to side

Decline bench weighted oblique twist

Little bit of core!

DELTS/CORE | Friday | 12/9

Chelsea

Daniel

Great Monday kickoff! Have a great week everyone! 🤟🏻

Marc

PUSH DAY | Day 1

Love it, feel my back and biceps after this workout on fire

PULL DAY | Day 2

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 🔥

DELTS/CORE | Friday | 12/9

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