Name: Playbook - Kyle Carillet - W7/D4 Arms & Abs
Uploaded: 2024-01-28T23:08:58.233Z
Duration: 65 min
Description: W7/D4 Arms & Abs

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

Joab

Andrew

Sean Ryan

Angie

Arms & Abs

Superset:
Rope hammer curls curls
12, 12, 10, 20
Rope press downs
12, 12, 10, 20

Dual tricep cable extensions
(Focus on the squeeze on the triceps at full extension)
14, 12, 10, 8

Preacher curls
14, 12, 10, 8

Superset:
Incline seated dual curls
16, 14, 12, 10
Incline seated skull crushers
16, 14, 12, 10

Superset:
Zotterman curls
14, 12, 10, 8
Tricep kick backs
14, 12, 10, 8

Core circuit 
Decline bench crunches 
20, 20, 20
Decline bench oblique twists 
20, 20, 20

Starting off with our rope hammer curls then directly into those extensions. Big goal here is to get those arms warmed up and some blood moving!

- 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

- Keep your core tight
- Spread the rope apart at the top of the movement

Overhead rope tricep extensions

Rope superset

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

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

Machine preacher curl (DB’s can also be used)

Jumping into another big superset here to get these arms pumped. Starting with those incline dual curls to get an extra stretch in the biceps then going right into those incline dumbbell skull crushers! 🔥

- 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

Arm superset

Finishing with some Zotterman curls then leaning over and hitting some tricep kick backs, we can do that’s standing or seated!

- Standing with a neutral spine, hold a dumbbell in each hand. 
- curl each dumbbell up keeping your elbows at your sides. 
- at the top of the curl rotate your wrists till palms face down and then curl down

Zotterman curls

Stand upright with a shoulder-wide stance and grab a dumbbell in each hand with a neutral grip.
Bend over at your lower back until your torso is at a 60-degree angle with the floor. 
Lift your elbows until they are slightly above your torso. Bring the dumbbells close to your chest.  
With your elbows pinned at this position, extend your arms straight.
Contract your triceps at the top of the movement. 
Return to the starting position and repeat.

Dual arm dumbbell kick backs

Last superset 💥

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 🔥

W7/D4 Arms & Abs

Krystal Gamino

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

W1/D3 Quads, Glutes, calves

Brutal! I did enjoy the side raises though

Michele

W1/D4 Big Delt Day

Lucy

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

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

Chelsea

W2/D4 Delts for Days

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.

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.

Grae

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)

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 🔥

W7/D4 Arms & Abs

Community

More workouts from Kyle Carillet