Name: Playbook - Kyle Carillet - BIG Chest & Tri’s | Day 1
Uploaded: 2023-09-17T16:10:28.141Z
Duration: 65 min
Description: BIG Chest & Tri’s | Day 1

I’m a big fan of your program 🙌🏽💪🏽

Erik

Sean Ryan

Michele

BIG Chest & Tri’s

Standing cable flys
10, 10, 10, 10
Standing cable presses 
10, 10, 10, 10

Flat chest press dumbbell or barbell 
14, 12, 10, 8

Incline dumbbell chest press neutral to hammer 
(8 reps neutral 8 reps standard)
16, 16, 16, 16

High to low cable flys
15, 15, 15, 15
Bench incline push ups
12, 12, F, F

Leaning forward machine dips
12, 12, 12 drop 25

Overhead rope extensions 
10, 10, 10, 10
Standing rope extension 
10, 10, 10, 10

We are getting our chest firing on all cylinders here with these fly’s then straight into presses here!

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together engaging your chest
- Pause and let your arms return back to the starting position

Cable standing flat chest fly’s

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Push your hands forward engaging your chest
- Pause and let your arms return back to the starting position

Cable standing flat chest press

Cable superset fly’s into presses

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

Flat dumbbell press

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up
-after 8 reps we’re switching hammer grip so bring elbows in and press.

Incline dumbbell standard chest press into hammer press

Back to the cables to finish off with some high to low fly’s and incline push-ups! 🔥

Set both pulleys as high as possible and select the desired weight.

Grasp both handles with a neutral grip and take a step forward to split the stance.

Press the handles to lockout while flexing the pecs and extending the elbows.
Keep a slight bend in the elbows, move entirely at the shoulder joint, and slowly allow the arms to open while the pecs stretch.

Return to the starting position by flexing your pecs and bringing the handles together at bellybutton height.
Slowly lower back to the starting position and repeat for the desired number of repetitions.

High to low cable flys

- Start with your upper body on an elevated surface
- As you come out of the push up explode up taking your hands off the surface
- Land softly

Incline explosive push ups

Superset

- Keep your elbows close to your body
- Come down until your arms are at about 90 degrees
- Push through your hands extending your engaging your triceps to come up

Seated machine dips (last set is a drop set)

Starting heavier with our overhead rope extensions then turning around and hitting out forward standing extensions! 🔥

- Begin with your back to the to cable and hands over head, elbows bent 90 degrees
- Pull rope cable so that elbows are straight, slowly return to start

Cable rope overhead triceps extensions

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps

Cable rope triceps extensions

Triceps finisher 🔥

BIG Chest & Tri’s | Day 1

Chelsea

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

BIG Chest & Tri’s | Day 1

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