Name: Playbook - Kyle Carillet - Volume Delts & Arms | Day 4
Uploaded: 2023-09-17T16:10:27.710Z
Duration: 65 min
Description: Volume Delts & Arms | Day 4

Rizzo

Chelsea

Michele

Delts & Arms

single Arnold press 
12, 10, 8, 6

Machine lateral raises
20, 20, 20, 20

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

Crossbody single tricep extensions 
12, 12, 12, 12
Ez-bar bicep curls
12, 12, 12, 12

Dual handle underhand to overhand press downs
(10 reps underhand 10 reps overhand)
20, 20, 20, 20

Preacher curls 
12, 12, 12, 12
Waiter curls 
12, 12, 12, 12

Laying/standing overhead rope extensions 
15, 15, 15, 15

Kneeling with core tight, preform a single arm Arnold press. 

Dumbbell in one arm starting with palm facing your body then as we press up we will rotate the palm towards the wall as we come to a full extension.

Single arm Arnold 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

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

Starting off with our crossbody triceps extensions then jumping into some ez-bar curls!

Using the cable set around shoulder height with no attachment. Grab the end of the cable and flex tricep extending diagonally across your body to fully flex the tricep.

Cable single crossbody extension

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Return to the initial position with a controlled movement

EZ bar bicep curls

Arm superset

Using 2 single handles attached to a high set cable, grip the handles with palms up to start. Leaning forward slightly, flexing the triceps to fully extend arms, after 10 reps, flip the handles over so you now have an overhand grip and repeat for 10 more reps.

Dual handle Underhand to overhand tricep cable press downs

Starting with heavier preacher curls then right into those waiter curls.

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

Machine preacher curl

*watch video to understand the form!

Using a single dumbbell with both palms under one side of the dumbbell. Instead of curling out and up like a normal curls. We are going straight up and dragging as close to the body as we can. Once we hit the top squeeze for 1-2 seconds.

Waiter curls

Bicep burn out🔥

- lay on your back on the bench and hold the rope with palms facing down. 
- keep shoulders as immobile as possible
- Engage your triceps as you extend your arms

Laying rope extension

Volume Delts & 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

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

Volume Delts & Arms | Day 4

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