Name: Playbook - Kyle Carillet - Shoulders/Arms | Day 4 week 1-4
Uploaded: 2024-01-28T23:08:58.024Z
Duration: 65 min
Description: Shoulders/Arms | Day 4 week 1-4

Krystal Gamino

Machine Shoulder Press

Machine lateral raise

Around the world raises 

Machine skull crushers

Alternating dumbbell curls

Rope Press downs
Rope hammer curls

- With your back supported, 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
- up half way then back down

Plate loaded machine shoulder press 1&1/2 reps

- 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

- 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

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/ or ez-bar

- 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 (faster paced)

Starting with our spore tricep extensions then directly into those hammer curls

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps

Cable rope triceps extensions

* we’re hitting 10 reps then 10 second pause at top then 10 more reps

- 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

Shoulders/Arms | Day 4 week 1-4

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