Name: Playbook - Kyle Carillet - BACK/CHEST | Friday | 12/2
Uploaded: 2023-09-17T16:10:27.419Z
Duration: 60 min
Description: BACK/CHEST | Friday | 12/2

Tough one. Thought this was going to be a breeze, it was not. Good pump! Love it

Grae

Lat pull downs
12, 10, 10, 8
Incline machine chest press 
12, 10, 10, 8

T-bar rows wide grip
10, 10, 8, 8
Flat dumbbell chest press
10, 10, 8, 8

Dumbbell incline flys 
12, 12, 12, 12
Chest supported rows
15, 12, 10, 8

Cable crossovers 
(Last set is to failure)
15, 15, 15, F
Straight arm pulldowns 
15, 15, 15, F

Hammer grip pull-ups/ assisted if needed
10, 10, F
Leaning forward dips
(assisted or machine if needed)
10, 10, F

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown

- Grasp the handles and maintain a neutral wrist position with your wrists in line with your forearms
- Push the handles outward to full extension but without locking out the elbow
- Pause briefly at full contraction then return to starting position

Plate loaded machine incline chest press

Superset

- Stand astride the bar and bend at the hips to take a wide grip on the handles
- Ensure that your back remains flat
- Perform the movement by flexing the elbows and retracting the shoulder blades, pulling the weight to your chest
- Pause at the top, return to the starting position

T-bar wide grip row

- Maintain a tight core and use full range of motion 
- Slightly tuck your elbows  
- Engage your chest as you come up

Flat dumbbell press

- Begin lying on an incline bench with arms extended and palms facing each other
- Lower the dumbbells to your sides opening your chest
- Bring the dumbbells back together squeezing your chest

Dumbbell incline chest fly

- Set the bench at 45 degrees
- Row to your hips contracting your lower lats
- Keep your core tight and stay flat on the bench

Incline bench dumbbell rows nuetral grip

- Get a good stretch 
- Cross your arms over at contraction
- Alternating which arm is in front

Cable crossovers

- Lean forward slightly 
- Keep a slight bend at the elbow throughout the movement 
- As you bring the rope down engage your lats

Rope straight arm pulldown

- Chin and chest up 
- Focus on pulling through your elbows and not allowing your arms to overpower

Hammer grip Assisted pull-ups

- Lean forward to apply more tension on your chest
- Maintain control and stability

BACK/CHEST | Friday | 12/2

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