Name: Playbook - Kyle Carillet - Thick Arms & Core | Day 4
Uploaded: 2023-11-13T01:02:53.351Z
Duration: 65 min
Description: Thick Arms & Core | Day 4

Michele

Dual cable curls
16, 14, 12, 10

Dual crossbody tricep extensions 
16, 14, 12, 10

Ez-bar cable curls
12, 12, 12, 12
Ez-bar tricep underhand extensions 
12, 12, 12, 12

Machine skull crushers (finish each set with 10 sec stretch)
16, 14, 12, 10
Alternating dumbbell curls
16, 16, 16, 16

Finisher
50 rope hammer curls
50 rope extensions 

Core
Decline bench leg raises
20, 20, 20
Decline oblique twists 
20, 20, 20

- Grip handles with your palms up, arms turned out just beside your hips
- Bend at the elbows curling the handles in toward your head and shoulders
- Slowly extend back to starting position

Dual cable curls

With cables crossed in either hand, nice neutral spine. Elbows turned out slightly extend your arms out and squeeze those triceps

Dual cable crossbody tricep extensions

Starting with our bicep curls then directly into those underhand grip tricep extensions.

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

Cable bicep curls

- 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 (underhand grip)

Cable 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

Hammer curls and tricep extensions 1 set of 50 reps each, drop weight as needed to finish 50 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

Cable rope hammer curls

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Rope tricep extension

Superset finisher 🔥🔥

We’re keeping it simple but brutal with some decline bench reverse crunches and oblique twists!

- Holding onto the top of a decline bench
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Decline bench Reverse crunches

Keeping a neutral back and core engaged moving from side to side

Decline bench weighted oblique twist

Abs finisher 🔥

Thick Arms & Core | 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

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

Thick Arms & Core | Day 4

Community

More workouts from Kyle Carillet