Name: Playbook - Kyle Carillet - Shoulders & Abs | Day 4
Uploaded: 2023-09-17T16:10:28.634Z
Duration: 70 min
Description: Shoulders & Abs | Day 4

Chelsea

Angie

- mounting the machine backwards, 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

Reverse machine shoulder press

First off we’re going to hit our dumbbell shoulder presses then using an ez-bar finish off with some underhand grip presses.

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

Using an ez-bar with an underhand grip. Seated on a bench just below 90 degrees. Press bar up till you fully extend and lower just to chest level and repeat.

Underhand shoulder press

Shoulder superset

- Stand straight with a dumbbell in each hand
- palms should be facing out the whole time. 
- bring the dumbbells up all the way extended until you get extended all the way above where both meet above your head. 
- slowly lower back down in the same movement and repeat

Around the world raises

- 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

Absolutely amazing shoulder warm up here, 1 rep is 1-Y 1-T and 1-W on the bands. Watch the video to understand. If you don’t have trx bands available then these can be done on an incline bench with light dumbbells.

TRX - Y’s T’S W’s

Fun ab Circuit to end the day, at least get through 1 round but try to get 2-3 if you can! 🔥

- Bring your knees to your chest and your torso up 
- Extend without touching the ground

Modified v-ups

- Start in a low plank position
-  Rotate your hips from one side to the other
- Keeping your back flat and your core engaged

Low plank hip dips

- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated

Flutter kicks

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Reverse crunches

Abs circuit 💥

Shoulders & Abs | Day 4

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

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

Shoulders & Abs | Day 4

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