Name: Playbook - Kyle Carillet - The Delt Killer | Thursday | 11/10
Uploaded: 2023-09-17T16:10:27.369Z
Duration: 60 min
Description: The Delt Killer | Thursday | 11/10

Great workout. Lots of reps! Insane pump.

Grae

James

Around the world lateral raises
8, 8, 8, 8

Dumbbell 1 & 1/2 rep presses
10, 10, 10, 10, 10
Dumbbell seated reverse flys
15, 15, 15, 15, 15

Seated or Standing lateral raises
(Giant sets of 💀) start with a medium weight and go as long as possible with sets then drop weight) 20 seconds rest between sets only***
15, 15, 15, 15, 15, 15, 15, 15, 15, 15

Incline Dumbbell upright row
12, 10, 10, 8

Tri-set
Rope seated face pull
10, 10, 10, 10
cable lying rope upright row
10, 10, 10, 10
Cable lying front raise
10, 10, 10, 10

Going from a lateral raise into a front raise then into a raise up past your head!

Around the world lateral raises

Seated on a 90 degree bench, start by doing a half rep back down to elbows at 90 degrees then repeating with a full rep and repeat.

Dumbbell shoulder press 1/2 & 1 reps

- Sitting on a bench with a rounded back
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with you shoulders and squeeze at the top
- Lower with control back to starting position

Dumbbell seated rear delt fly’s

Superset

(Giant sets of 💀) start with a medium weight and go as long as possible with sets then drop weight) 20 seconds rest between sets only***

- From a seated position
- Keeping a slight bend at the elbow
- Raise your arms laterally until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell seated lateral raise or standing sets of 💀

- Laying on an incline bench with chest supported a dumbbell in each hand
- Pull the dumbbells up to your shoulders, leading with your elbows 
- Lower the dumbbells back down with control

Incline Dumbbell upright row

- Pull the cable towards your face with elbows flared outward

Rope seated Face pulls

- 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

- 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

Rope shoulder tri-set

The Delt Killer | Thursday | 11/10

Chelsea

Daniel

Great Monday kickoff! Have a great week everyone! 🤟🏻

Marc

PUSH DAY | Day 1

Love it, feel my back and biceps after this workout on fire

PULL DAY | Day 2

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 🔥

The Delt Killer | Thursday | 11/10

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