Name: Playbook - Kyle Carillet - Delts/Calves | Saturday | 10/15
Uploaded: 2023-09-17T16:10:27.282Z
Duration: 70 min
Description: Delts/Calves | Saturday | 10/15

Delts and calves

Superset:
Upside Down Kettle bell Shoulder Press
4x8
Laying lateral raise with cables or machine
4x20

Smith machine shoulder press
12, 10, 10, 8

Incline Dumbbell upright row
15, 12, 10, 8

Hang clean and press 
15, 15, 15, 15

Delt Burner Tri-set
Dumbbell Seated Front Raise
10, 10, 15, 15
Dumbbell seated lateral raise
10, 10, 15, 15
Dumbbell seated bent-over reverse fly
10, 10, 15, 15

Seated Calf Raise (slow)
4x15

Upside down kettle bell shoulder press

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

Laying Lateral raise with cables/ or machine

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

Smith machine seated barbell press

- Laying on an incline bench with chest supported a dumbbell in each hand
- Pull the dumbbells up to your shoulders, leading with your elbows 
- Lower the dumbbells back down with control

Incline Dumbbell upright row

- Begin with weight hanging in front of your body
- Clean to your shoulders and press

Hang clean and press

Complete 10 reps on first exercises then immediately into the next! 

Seated front raises
Lateral raises 
Bent over reverse flys

- From a seated position
- Raise the dumbbells forward and up to shoulder height
- Keep a slight bend at the elbows

Dumbbell seated front raise

- 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

- From a seated position, bend forward bringing your chest to your thighs
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position

Dumbbell seated bent-over reverse fly

Tri-set Delt burner

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

Seated calf raise (slow)

Can be running, biking, steady walk on a treadmill! 

My favorite is a treadmill set at 3.5mph 5% incline for 20 minutes! 🔥

Steady State Cardio

Delts/Calves | Saturday | 10/15

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/Calves | Saturday | 10/15

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