Name: Playbook - Kyle Carillet - Delts & Arms | Day 4
Uploaded: 2023-09-17T16:10:27.941Z
Duration: 65 min
Description: Delts & Arms | Day 4

Delts & Arms 

Machine shoulder press 1&1/2 reps
10, 10, 10, 10

Machine lateral praises
15, 15, 15, 15

Seated Dumbbell front raise
12, 12, 12, 12

Leaning forward rear pec dec flys
15, 15, 15, 15

Overhead ez-bar extensions
10, 10, 10, 10
Underhand standing extensions 
10, 10, 10, 10

Preacher curls 
10, 10, 10, 10
Elbows supported hammer curls
10, 10, 10, 10

Laying dumbbell skull crushers 
50 reps (break these up however you like, but with minimal rest)

Zotterman dumbbell curls
50 reps (break these up however you like, but with minimal rest)

- With your back supported, 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
- up half way then back down

Plate loaded machine shoulder press 1&1/2 reps

- 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

Grip one single dumbbell with both handss, while sitting or standing raise it just above 90 degrees in front of you.

Dumbbell seated front raise

- Keeping your chest on the pad
- Move your arms back with a slight bend at the elbow engaging your rear delts
- Pause at contraction then release back to starting position with control"

Reverse pec deck fly’s

Starting with our overhead then into our standing underhand extensions.

- Engage triceps as you extend your arms
- Keep core tight

Overhead tricep extension

- Stand tall, abs engaged and upper arms locked at your sides
- Pull the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable EZ-bar reverse grip tricep extension

Tricep superset

Here we’re hitting our preacher curls then going right into elbow supported hammer curls

- As you curl up engage your biceps
- Lower with a slow controlled movement

Machine preacher curl

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

Elbows supported Dumbbell hammer curl

Biceps Superset

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

Dumbbell skull crushers

- Standing with a neutral spine, hold a dumbbell in each hand. 
- curl each dumbbell up keeping your elbows at your sides. 
- at the top of the curl rotate your wrists till palms face down and then curl down

Zotterman curls

Delts & Arms | 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

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 & Arms | Day 4

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