Name: Playbook - Kyle Carillet - Delts & Arms | Day 4
Uploaded: 2023-11-27T00:41:02.823Z
Duration: 65 min
Description: Delts & Arms | Day 4

Jarrad

Johanna

Delts & Arms

Smith machine shoulder press
14, 12, 10, 8

Machine or dumbbell lateral raises
15, 15, 15, 15

Ez-bar upright row to press
10, 15, 20

Cable tricep press down 
10, 10, 10, 10
Reverse press downs 
10, 10, 10, 10

Ez Bar curls 
10, 10, 10, 10
Ex Bar drag curls
10, 10, 10, 10

Last superset 
Machine or ez bar skull crushers
(Drops weight each set to burn out)
10, 12, 16, 20
Alternating dumbbell curls
16, 16, 16, 16

- Start by sitting with the barbell at your chin
- Press directly up overhead
- Lower slowly back to starting position

Smith machine seated barbell press

- 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

3 sets here, first set start with a heavier weight if possible then drop weight as needed, these will be a burn out so enjoy the struggle! 

Starting with an ez-bar down my the hips use some momentum to bring it up like an upright row then we are going to flip our elbows down and under the bar and go into a press. (Similar to a clean and press)

Ez-bar upright row to press *read notes

Starting off with our overhand tricep push downs then right into our underhand

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

Cable EZ-bar 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

Superset 1

Go straight from EZ bar curls into drag curls, go lighter if needed and focus on the contraction rather than just moving weight

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Return to the initial position with a controlled movement

EZ bar bicep curls

- Keeping shoulders, hips and knees inline
- Curl the barbell up, bringing your elbows back
- The barbell keeps close contact with the body at all times
- Lower the barbell the same way

Ez-bar drag curls

Superset 2

Starting with those overhead machine skull crushers then directly into alternating dumbbell curls.

Sitting at at 90 degree angle with weight/bar behind your head extending to almost a locked out position over your head then back behind your head to get a nice stretch fully in your triceps then repeat

Machine skull crushers (with 10 second pause stretch)

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side

Alternating dumbbell curls

Superset 3

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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