Name: Playbook - Kyle Carillet - Back/Chest Touch-up | Day 5
Uploaded: 2024-01-29T01:40:19.684Z
Duration: 70 min
Description: Back/Chest Touch-up | Day 5

Back/chest

Kneeling cable lat pulldown
12, 10, 10, 8
Leaning forward cable flys
15, 15, 15, 15

Heavy flat dumbbell press
10, 8, 8, 6
Single arm heavy row
8, 8, 8, 8

Close grip pull down 
12, 12, 12, 12
Push ups
15, 15, F, F

Alternating incline chest press 
12, 12, 12, 12
Chest supported dumbbell row 
10, 10, 10, 10


Chest destruction 
(Watch video)
(Starting at just below 90 degrees on the bench set up, preform 10 reps at each notch moving all the way down and back up. It will be 10-12 sets with no rest. Pick a manageable weight you can always drop it) let’s go! 🔥
10, 10, 10, 10, 10, 10, 10, 10, 10, 10

Straight arm rope pulldown
20, 20, 15, 15

Warm up here so take your time let’s get some blood flowing and joints warmed up!

Kneeling on a pad using a handle on each attachment on the cables set as high as possible start in a overhead position then pull down into an underhand position squeezing your upper and middle back then releasing and repeating.

Kneeling cable lat pulldown

- 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

Warm up superset

Jumping into some flat dumbbell chest presses then right into those single arm dumbbell rows

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

Flat dumbbell press

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

Single arm dumbbell row

Dumbbell superset

Going from those close grip pull downs into push ups.

- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Revere the motion and return to the initial position

Close grip pulldown

- From a high plank position, hands under shoulders
- Bend at the elbows lowering your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

Close grip push-up/scale to kneeling push ups

Superset

Big Triset going down here, hit those incline chest presses, flip over into those chest supported rows and finish with face pulls all in one giant set and repeat!

Alternating dumbbell chest press

- 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

Incline superset

(Starting at just below 90 degrees on the bench set up, preform 10 reps at each notch moving all the way down and back up. It will be 10-12 sets with no rest. Pick a manageable weight you can always drop it) let’s go! 🔥
10, 10, 10, 10, 10, 10, 10, 10, 10, 10

Run the bench chest press

- Grab the rope with an overhand grip
- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Extend your arms to return the rope to starting position

Rope lat pulldown

Back/Chest Touch-up | Day 5

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

Back/Chest Touch-up | Day 5

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