Name: Playbook - Kyle Carillet - Shoulders and Arms | Day 4
Uploaded: 2023-09-17T16:10:27.661Z
Duration: 65 min
Description: Shoulders and Arms | Day 4

Great program with this one today. 🙌🏽👍🏽💪🏽🏋🏻

Erik

3 days straight at the gym. Happy with how the exercise make me feel 😮‍💨👍

Andrew

Chelsea

You know how to get a shoulder & arm pump!!!! 💪

Angie

Rope Y raise
12, 12, 12
Rope upright row
12, 12, 12
Rope face pull
12, 12, 12

Machine shoulder press 3-4 second negative 
12, 10, 8, 6

Lateral raises
15, 15, 15, 15
Lateral raise static hold
(Light weight)
15 sec, 15 sec, 15 sec, 15 sec

Preacher curls 
14, 12, 10, 8
Incline isolation single arm curl
(Reps per arm)
10, 10, 10, 10

Dumbbell laying/or seated skull crushers
(Weight goes up each set if possible)
12, 12, 12, 12

BIG Rope press downs 
(7 sets here, 20 seconds rest between sets)
10, 10, 10, 10, 10, 10, 10

BIG Rope hammer curls 
(7 sets here, 20 seconds rest between sets)
10, 10, 10, 10, 10, 10, 10

We are running through all three exercises here before we take our rest!

- Straddle the cable and hold the rope with your palms facing each other 
- Raise your arms forward and up until shoulder height pausing at the top
- Lower with a slow controlled motion

Cable standing 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 standing rope upright row

- Pull the cable towards your face with elbows flared outward engaging your rear delts and upper back
- Slowly return back to starting position

Cable standing face pull

Big Tri-set

- 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

Plate loaded machine shoulder press (2-3 second negative)

Starting off with our lateral raises then dropping weight and finishing the set off with an isolated hold

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

Bring your light dumbbells up to 90 degrees and hold them for 15 seconds.

Dumbbell lateral raise iso hold

Lateral raise superset

Starting with our heavier preacher curls then dropping weight to preform a elbow supported isolated single arm curl

- As you curl up engage your biceps
- Lower with a slow controlled movement

Machine preacher curl

- Squeeze bicep at the top
- Don’t use your shoulder or momentum to bring the DB up

Standing Isolated Single arm curl

Bicep superset

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

Dumbbell skull crushers

- Begin with rope in both hands and elbows bent 90 degrees
- step back from cable machine and bend at your hips to a 45’ angle
- Extend elbows and engage triceps pressing straight down and focusing on the squeeze

Cable rope triceps extensions (20 seconds rest between sets)

- 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

Seated/standing rope hammer curls (20 seconds between sets)

Shoulders and Arms | 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 and Arms | Day 4

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