Name: Playbook - Kyle Carillet - Delts | Friday | 11/4
Uploaded: 2023-09-17T16:10:27.348Z
Duration: 60 min
Description: Delts | Friday | 11/4

Mobility/warm up:
Supine internal and external rotations
Prone W’s-Y’s
Seated dumbbell rotations

Machines lateral raises
20, 16, 14, 12 drop 20

Overhead barbell or ez-bar presses
(Going heavy here about 1-2 reps left in the tank each set)
12, 10, 10, 8

Dumbbell Arnold press
10, 10, 10, 10

Superset:
Cable front raises
20, 20, 20
Cable upright rows
20, 20, 20

Reverse pec dec fly’s 
(Start heavy and slowly lower weight as you get more exhausted each set)
10, 12, 14, 16, 20

Laying cable lateral raises
*(You can substitute these for seated dumbbell raises if needed) 
(Shooting for 12-15 full rang of motion reps then finishing with some partials on each set)
20, 20, 20, 20, 20

Laying on your back, bring your elbow up and straight out from your shoulder on the ground. Hold a 90’ bend in your elbow.  Slowly rotate the shoulder back and forth keeping that 90’ bend in the elbow.

Supine internal and external rotations

Set-up: Lying face down on the floor angle your arms overhead at 45 degrees. Movement: Begin by pulling the shoulder blades together. Without arching your back raise your arms upwards to the level of your shoulders. The view of your torso and arms from above will look like a W and Y

Prone W’s and Y’s

Have a seat on the floor, and bring one knee up with foot planted on the floor.

Grab a dumbbell with your left hand, bend your elbow 90 degrees, and rest your elbow on your left knee with your forearm crossing your body. This is your starting position.

Keeping your upper arm as still as possible, externally rotate your left forearm until it is perpendicular to the floor. Reverse the movement. That’s one rep.

Repeat on the opposite side.

Seated dumbbell rotations

Warmup

- 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 *last set is a drop set

- 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 the dumbbells in front of you with your palms facing you
- Press up and rotate your wrist until your palm is facing the opposite direction
- Lower with a slow and controlled movement

Dumbbell seated Arnold press

- Hold the rope with your palms facing each other
- Raise until shoulder height pausing at the top 
- Lower with a slow controlled motion

Rope cable front raise

These can also be done standing up regular on a cable machine. Here we are trying to isolate the traps more than Delts so focus on squeezing those traps at the top as much as possible!

Using the seated cable row platform we are going to hit an upright row. Elbows flared up and out up to just about head level.

Laying or standing upright rope rows

Superset

- 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

Laying on the bench back side down.
Use the dual cables with handles to preform lateral raises.

Can also substitute these for machine seated lateral raises

Delts | Friday | 11/4

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