Name: Playbook - Kyle Carillet - W1/D4 Arms/Shoulders
Uploaded: 2024-01-28T23:08:58.017Z
Duration: 65 min
Description: W1/D4 Arms/Shoulders

Great program 💪🏽👊🏽👍🏽🏋🏻

Erik

Seated cable hammer curls
16, 14, 12, 10
Laying cable rope extensions 
16, 14, 12, 10

Seated banded ez-bar curls 
15, 15, 12, 12

Leaning forward cable press downs
15, 15, 12, 12

Dumbbell dual bicep curls with big squeeze 
14, 12, 10, 8
Back supported dumbbell skull crushers
14, 12, 10, 8

Lateral raises with partials
(10 full reps 10 partials)
20, 20, 20, 20

Rope face pulls
10, 10, 10
Rope front raise
10, 10, 10
Rope upright row
10, 10, 10

Focus on the squeeze for the hammer curls and remember to keep your elbows at your sides.  Same goes for the lying rope extensions.

- 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 Cable rope hammer curls

- 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

Superset

- loop band around something stationary and then place EZ through. 
- place a bench just far enough to hold tension on weight 
- Hold the bar with underhand grip, sit back in the incline bench and keep back straight. 
- Engage your biceps as you curl bar towards your shoulders
- Lower slowly and controlled

Seated banded EZ bar curls

- 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 leaning forward rope triceps extensions

Big superset here starting with a medium weighted here on both exercises then upping weight each set slightly!

- From a seated position 
- Curl dumbbells up towards your shoulders 
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Incline bench dumbbell curls

- 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

Incline bench Dumbbell skull crushers

Incline superset

- Keep a slight bend at the elbow
- Raise your arms laterally until you reach shoulder height
- complete 10 reps and then
- Lower the dumbbells halfway, then back up to the top
- Lower with a slow and controlled movement
- complete 10 partial reps

Dumbbell full and partial lateral raises

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

W1/D4 Arms/Shoulders

Marc

Lucy

W1/D1 Pull day

👍🏻 Felt great mind/muscle connection in my chest! 👏🏻👏🏻

W1/D2 Push Day

W1/D3 LEG DAY

W1/D5 Legs

W2/D1 Push Day

W2/D2 Pull Day

W2/D3 Legs (quad focused)

Blake

W2/D4 Arms & Shoulders

W2/D5 Legs (ham & glute focused)

W3/D1 Push Day

W3/D2 Pull Day

W3/D3 Leg day (quad focused)

W3/D4 Arms & Shoulders

W3/D5 Legs (ham & glute focused)

W4/D1 Leg day (quad focused)

W4/D2 Pull Day

W4/D3 Push Day

W4/D4 Arms & Shoulders

W4/D5 Legs (ham & glute focused)

W5/D1 Push Day

W5/D2 Pull Day

I really like the split between quads hamstrings and glutes 👍🏽

W5/D3 Quads, Hamstrings and Glutes

W5/D4 Arms and Shoulders

W5/D5 Glutes and Hamstrings

W6/D1 Pull Day

W6/D2 Push Day

W6/D3 Leg Day (quad focused)

W6/D4 Big Shoulders and Arms

W6/D5 Glutes/Hamstrings

Enjoyed this program.  Great change up of muscle groups and movements 💪🏽👊🏽

W1/D4 Arms/Shoulders

Community

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