Name: Playbook - Kyle Carillet - Shoulders & Arms | Day 4
Uploaded: 2023-11-06T00:22:56.352Z
Duration: 70 min
Description: Shoulders & Arms | Day 4

Sean Ryan

Ryan Lindsay

Angie

Smith machine shoulder press
12, 10, 10, 8

Machine lateral raise
16, 14, 12, 10

Rope tri-set | 3-4 x 10
Face pull 
Front raise
Upright row

Rope hammer curls
10, 10, 10, 10
Overhead rope extensions 
10, 10, 10, 10

Machine skull crushers 
16, 14, 12, 10
Alternating dumbbell curls
16, 16, 16, 16

Ez-bar curls
7x10 
Ez-bar tricep press downs
7x10

- 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

Big tri-set here to finish things off, all three exercises are done before we rest.

- Pull the cable towards your face with elbows flared outward

Rope seated Face pulls

- Lying on the floor 
- Hold the rope with your palms facing each other
- Raise forward and up until shoulder height pausing at the top 
- Lower with a slow controlled motion

Cable lying rope front raise

- Hold the rope in front of your body
- Raise your elbows up and to the sides, pulling the rope towards your chin
- Pause at the top, elbows no higher than the shoulders
- Return the cable back to starting position with control.

Cable laying rope upright row

Rope shoulder tri-set

Starting off with our rope hammer curls then directly into those extensions. Big goal here is to get those arms warmed up and some blood moving!

- Hold the rope with your palms facing each other - Keep your core engaged
- Engage your biceps as you curl up
- Pause at the top and lower slowly

Cable rope hammer curls

- Keep your core tight
- Spread the rope apart at the top of the movement

Overhead rope tricep extensions

Rope superset

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

Big superset

We are hitting both exercises here before we rest! 20 reps on both then only 60 seconds rest!

(Complete 10 reps rest 20 seconds and repeat till you hit 7 sets, drop weight as needed)

- 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 *FST-7

(Complete 10 reps rest 20 seconds and repeat till you hit 7 sets, drop weight as needed)

- Begin with bar underhand grip in your hands
- Curl bar up towards your shoulders
- Lower down until arms are extended

Cable bicep curls *FST-7

Superset finisher FST-7

Shoulders & 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

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 & Arms | Day 4

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