Name: Playbook - Kyle Carillet - BIG Push Day | Day 1
Uploaded: 2023-09-17T16:10:27.722Z
Duration: 70 min
Description: BIG Push Day | Day 1

Angie

Everything is one fire and feeling great!  Great workout+

Great program.  Great variety 💪🏽🏋🏻

Erik

Love those single arm reverse tricep pull 👏🏾👏🏾💪🏾💪🏾

Ryan

Delt burner & Rope superset back to back ouch!

Chelsea

Great workout brother. Shoulders, pecs and triceps are on fire 🔥 

Amazing pump

Sean Ryan

BIG Push Day

High to low crossover cable flys
10, 10, 10, 10
Bent over cable flys
10, 10, 10, 10

Kneeling Land mine press 
14, 12, 10, 8

Machine chest press (3-4 second negative)
10, 10, 10, 10

Seated shoulder press 
10, 10, 10

Seated front raises
12, 12, 12 
Seated lateral raises
20, 20, 20
Seated rear Delt raises
12, 12, 12

Standing rope tricep extensions 
10, 10, 10, 10
Leaning forward tricep extensions 
10, 10, 10, 10

Underhand single Tricep extension 
10, 10, 10

Starting with our high to low cable crossovers then into our bent over flys

Just like the traditional high to low fly here but we are going into a pressing grip at the end and crossing one arm over the other and switching after every rep.
Big squeeze on every rep!

High to low cable crossovers

- Bend over hinging at the hip
- Holding a handle in each hand and keeping your arms fully extended 
- Bring your arms down at the same time meeting in the middle then back up
- Pause slightly at the top and come down

Bent over cable flies

Cable superset

- Begin in kneeling position and brace your core
- With your elbows slightly in front of you 
- Press the end of the landmine barbell up engaging your upper chest
- Lower with control back to starting position

Kneeling landmine press

- 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

machine chest press (3-4 second negative)

- mounting the machine backwards, hold the handles with your elbows bent to 90 degrees
- Press your arms up to full arm extension
- Lower with control to the starting position

Reverse machine shoulder press

Complete 10 reps on first exercises then immediately into the next! 

Seated front raises
Lateral raises 
Bent over reverse flys

- From a seated position
- Raise the dumbbells forward and up to shoulder height
- Keep a slight bend at the elbows

Dumbbell seated front raise

- From a seated position
- Keeping a slight bend at the elbow
- Raise your arms laterally until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell seated lateral raise

- From a seated position, bend forward bringing your chest to your thighs
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position

Dumbbell seated bent-over reverse fly

Tri-set Delt burner

Starting with our standing rope extensions then into our leaning forward extension

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

Cable rope triceps extensions

- Start with your arms at about 90 degrees 
-bend over to to just above 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Rope tricep extension leaning forward

Tricep superset

- Start with your working arm bent at about 90 degrees 
- Extend at your elbows pulling the cable down
- Bend the elbow and control the weight back to starting position
- Complete desired reps then repeat on the opposite side

Cable single arm tricep extension (underhand)

BIG Push Day | Day 1

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

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 Push Day | Day 1

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