Name: Playbook - Kyle Carillet - Back/Chest touch-up | Day 6
Uploaded: 2024-03-04T01:33:27.060Z
Duration: 70 min
Description: Back/Chest touch-up | Day 6

Single arm high pulldown
12, 10, 8, 8

Banded reverse grip pull ups
10, 10, 8, 8

Plate loaded or machine incline press
14, 12, 10, 8

Chest supported dumbbell rows
12, 10, 8, 6

Standing flat cable presses
25, 20, 15, 10

Kneeling straight right arm pulldowns 
25, 20, 15, 10

Optional assisted dips
50 reps total broken up however you can

- Grab the handle with a neutral grip
- Pull down towards the top of your chest
- Keep your elbows close to your body
- Engage your lats as you pull
- Extend your arm to return the handle to starting position
- Complete desired reps then repeat on the opposite side

Single arm lat pulldown

- Pull the end of the band down, and place it around your knee or foot
- hold the bar with an underhand grip (palms facing you)
- Pull yourself upward by engaging your lats as you flex the elbow
- Pause and lower slowly

Banded reverse grip pull-up

- 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

- With your chest flat on an incline bench and a dumbbell in each hand
- Pull the dumbbells to your hips
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbell back down

Dumbbell chest neutral grip supported row

- 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

Just like a normal pull down but we are going to do those on our knees, this allows a greater stretch and contraction. Don’t rush these nice and slow on the way up every time and a big squeeze at the bottom!

Kneeling rope straight arm lat pulldowns

- Place band around arms of dip machine and stand on band to hold tension
- Lean forward to apply more tension on your chest
- Maintain control and stability

Assisted Dips leaning forward/or machine

Back/Chest touch-up | Day 6

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 6

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