Name: Playbook - Kyle Carillet - Shoulders/Core | Day 5
Uploaded: 2023-09-17T16:10:27.910Z
Duration: 70 min
Description: Shoulders/Core | Day 5

Erik

Kneeling single arm Arnold press
10, 8, 6

Smith machine shoulder press
12, 10, 10, 8

Machine lateral raises
20, 16, 14, 12

Rope tri-set
Face pulls 10, 10, 10
Front raises 10, 10, 10
Upright rows 10, 10, 10

Slight leaning cable lateral raises
12, 12, 12

For core:

Reverse crunches 20, 20
Low plank hip dips 20, 20
Modified v-ups 20, 20

Like the traditional Arnold press here but taking it down to one knee and only pressing one side at a time

Kneeling Single arnold press

- 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

- With the outside arm, cable across the front your body
- Maintaining a slight bend in your working elbow, raise your arm up to shoulder height 
- Pause, and then slowly lower the weight back to the starting position 
- Complete desired reps then repeat on the opposite side

Cable leaning single arm lateral raise

- 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

- 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

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

Modified v-ups

Shoulders/Core | Day 5

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

Angie

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/Core | Day 5

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