Name: Playbook - Kyle Carillet - W2/D4 Delts for Days
Uploaded: 2024-01-28T23:08:58.066Z
Duration: 65 min
Description: W2/D4 Delts for Days

Krystal Gamino

Lucy

The whole workout should be called "Death of the delts". That killed

Chelsea

Gonna feel this one tomorrow. Crazy pump!

Grae

Angie

Sean Ryan

Delts for Days

Warm up:
Banded dislocates

BIG compound set:
Single arm shoulder Arnold press 
8, 8, 8, 8
Chest supported Lateral raise
(10 second static hold to start)
15, 15, 15, 15
Back supported front raise
12, 12, 12, 12
Rear Delt flys
15, 15, 15, 15

Shoulder press hammer to standard 
(8 hammer grip 8 standard)
16, 16, 16, 16
Dumbbell Upright rows
12, 12, 12, 12

Leaning cable side lateral raise or dual cable laterals
12, 12, 12, 12 

Rope face pull into press 
10, 10, 10, 10

Delt Burn out! 🔥
1, 2, 3, 4, 5, 6, 7, 8, 9, 10

-Grab the ends of a resistance band with each hand.
-Hold the band in front of your waist with your hands 6-8 inches wider the shoulder width apart and your palms towards the floor.
-Rotate your arms up and over your head and down to your lower back.
-Bring your arms back up over your head down to the front of your waist.
Step 5: This completes one repetition.

Resistance band dislocates

Starting off with a bang here! Big compound set, we we will run through the first set of all 4 exercises before we take our 60 second rest!

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

Starting off each set with a 10 second static hold then right into those lateral raises. Bench is at about 70-80 degrees we are just raising arms till 90 degrees here

Chest supported Static hold to lateral raise

Using that same bench set at 70-80 degrees, chest nice and tall and shoulder back raise dumbbells in front just above 90 degrees.

Back supported front raise

Using a band preform rear Delt pulses if you don’t have a band then substitute for Seated rear Delt flys.

Banded rear Delt pulses or dumbbell flys

Gigantic compound set

Another superset here, we will preform our presses then directly into those upright rows!

Seated at 80-90 degrees with a dumbbell in either hand, starting with a hammer or neutral grip preform 8 reps then we will switch to a standard press for the last 8 reps.

Shoulder press hammer grip to standard

- Standing with your feet shoulder width apart and a dumbbell in each hand
- Pull the dumbbells up to your shoulders, leading with your elbows 
- Lower the dumbbells back down with control

Dumbbell upright row

Shoulder superset

- With the outside arm, cable across the front your body
- Maintaining a slight bend in your working elbow, raise your arm up to shoulder height 
- Pause, and then slowly lower the weight back to the starting position 
- Complete desired reps then repeat on the opposite side

Cable leaning single arm lateral raise (front)

These are absolutely killer! We will set the cable about mid chest using the rope attachment with a neutral grip, preform a face pull then keeping that tension we will preform a press back down and rest. 

Start light take your time and focus on the squeeze and movement of these!

Rope face pull to press 🔥

One of my all time favorite burn outs for shoulders here, preform 1 push up then stand up and touch the back of your palms together over your head. Then 2 push ups, 2 overhead palm touches then 3 and 3, 4 and 4 all the way until 10! 

If push-ups are a challenge then go to assisted on the knees trust me it will still be a challenge!

The death of delts 💥

W2/D4 Delts for Days

Great! First day back in the gym after about a year and a half! Can’t wait for the next workout! Already feeling it!

Ethan

Alex

W1/D1 Back and Biceps

This was an amazing workout! Liable to leave anyone with jello arms and shaking pecs!

Wyatt Larson

W1/D2 Chest and Triceps

Those leg raises are no joke!! Great workout overall and feel great!

First time doing legs and really committing. I’m drenched in sweat and sore!

Legs this week were a killer. Forgot how weak my left leg was so I took a lighter load on it

Andrew

W1/D3 Quads, Glutes, calves

Brutal! I did enjoy the side raises though

Michele

W1/D4 Big Delt Day

W1/D5 Arms and Abs

Brutal workout brother! Legs are jello and lead at the same time 🤙🏼

The lunges with the squats are my new favorite! Legs are jello!

Ryan Lindsay

W1/D6 Hamstrings, Glutes, Quads

W1/D7 Rest Day

Enjoyed a majority of the workout but I’m happy to be done! 😂

W2/D1 Back and Biceps

Killer! But I definitely enjoyed the last few workouts

Great workout! First time doing chest that I really focused on good form and going slow!

W2/D2 Chest and Triceps

This leg day is on steroids compared to any others of I’ve done 😂

I sore, that’s for sure! Great workout, never sweat so much doing legs as I have the last 2 weeks

Great! I really felt this one. I like how it challenge me.

W2/D3 Quads, Glutes, Hamstrings

Such an amazing workout! Heart rate raised the whole time and feeling an INSANE arm pump!!

W2/D5 Arm Blaster and Abs

Good killer one! Surprisingly enjoyed the glute bridges

Burnout goblet squats 🔥🥵 Enough said

Legs are smoked! Hit 305lbs on the sumo squats for the last two sets of 8 and it was a freaking killer. Loved the burn out, and the great leg pump at the end of the workout.

Joab

W2/D6 Hamstrings, Quads, Glutes, calves

W2/D7 Rest Day

Coming back after a hard week of the flu and this one kicked my butt without doing all of it. But! I loved the sweating it out and getting a strong pump, feeling stronger already.

Great pump, def becoming one of my favourite days!

W3/D1 Back and Biceps

Daysha

Ohhhhhhh that tricep burner is fire 🔥 oh yea love it 😍

W3/D2 Big Chest and Triceps

James

W3/D3 Quads, Glutes, Hamstrings

Marcie

W3/D4 Delts Day

Massive pump 💪 

What's the next challenge?!

W3/D5 Arm Day 600 or 1000 rep challenge!🔥

🔥🔥🔥🔥🔥🔥🔥🔥 feeling the burn!

Great burn brother 🤙🏼

Let's keep going

These leg days are always my favourite 😍

W3/D6 Hamstrings, Glutes, Quads

Enjoy your days off and relax as well brother 🤙🏼

W3/D7 Rest Day

Back has become one of my favourite days since finding your workouts!

W4/D1 Back & Biceps

One of the better chest pumps I've had!! 🔥

Gym was packed but I managed to keep consistent. Day 2 work out done 👍

W4/D2 Chest & Triceps

W4/D3 Quads , Glutes, Hamstrings

Enjoyed this one. Missed shoulders last week and this made up for it. Crazy pump.

W4/D4 Delts for Days

Love the program! Going up in weight each week and it feels good to see the difference!!

W4/D5 Arm Blaster and Abs

W4/D6 Hamstrings, Glutes, Quads

W4/D7 REST DAY ☀️

Paul

Loving the new change up with chest and delts! Huge pump

W5/D1 Chest & Delts

Drop set at the end of the rope superset 💪🥵🔥

W5/D2 BACK

Ryan St James

W5/D3 LEGS

W5/D4 Arms & Abs

Great workout and pump brother 💪 
Let's keep pushing

Cherry on top to the week! Cmon Saturday!! 🏋️‍♀️🏋️‍♀️

These touch up days are perfect! Hits every little muscle I may have not worked out as good throughout the week!

W5/D5 Upper Touch-up

Great leg day! One of my favorites so far!

Great workout brother. Legs are spent 🤙🏼

W5/D6 Lower Glute & Ham

W5/D7 Rest Day☀️

That was a great back workout. Thanks Kyle.

John

W6/D1 Back

Phew! Currently feeling pumped and shaky💯💪

Good morning. Great workout. Enjoyed each set. Can't wait for tomorrow. Thanks Kyle.

Holy crap! That was fantastic! Great chest day 🔥🔥🔥

W6/D2 Chest & Delts

Great workout and burn 🔥 
Quads are on fire

Jello jello jello!  Honestly becoming my favourite feeling!

W6/D3 LEGS (quad focused)

That ab workout.. clearly I’ve been neglecting couldn’t only do 1x and then cramped.

Ryan

Great workout. Arms on 🔥. Need to workmom Abs more they keep cramping during the exercises. 
Thanks Kyle.

W6/D4 Arms and Abs

Great workout and burn 🔥 
Let's keep going

W6/D5 UPPER (touch-up)

W6/D6 LEGS (glute and Ham focused)

W6/D7 Rest Day ☀️ (take a look)

Great workout!  Only got to 50 reps of last exercise

Deanna

This was a great workout thanks Kyle 🔥 🤜🏻🤛🏻 💪🏻

W7/D1 Chest & Shoulders

W7/D2 Back Attack

W7/D3 LEGS (Quad focused)

After a week of being sick, my abs couldn’t handle the core without cramping crazy, but the arm pump was a great one.

W7/D4 Arms & Abs

Great workout brother! Pump is insane 🤙🏼

W7/D5 UPPER touch-up

Hip thrusters & banded squats 🥵 rounds 2-4 are a lot harder than you think they're going to be

W7/D6 LEGS (Glute and Ham focused)

W7/D7 Rest Day

Great workout brother! Back is burning 🔥

W2/D4 Delts for Days

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