Name: Playbook - Kyle Carillet - CHEST & DELTS | Day 1
Uploaded: 2023-11-13T01:03:15.247Z
Duration: 70 min
Description: CHEST & DELTS | Day 1

Kyle

Chelsea

Seated or standing cable flys 
16, 14, 12, 10, F

Incline or flat Smith machine chest press 
12, 12, 10, 10

Incline dumbbell chest press 
14, 12, 10, 8
Chest supported prone front raises
12, 12, 12, 12

Resistance band floor presses
12, 12, 10, 10

1 & 1/2 rep shoulder presses
10, 10, 10

Cable lateral raises
15, 15, 15, 15

Optional chest supported rear Delt swings
20, 20, 20

Using a bench that is set at 90 degrees with a cable in either hand set just below the shoulders. With a slight bend in the elbow being hands just I don’t of you squeezing your chest just until hands touch.

Seated cable fly (last set drop weight then till failure)

- Start by laying on the bench with the barbell at the top of your chest. 
- Press up with explosion 
- Lower slowly back down to starting position
- repeat desired amount of reps

Smith machine incline or flat barbell press

Another big superset here, starting with those heavier incline dumbbell or barbell presses then using that same bench to jump into our front raises.

- 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

Incline dumbbell chest press

- Lay face down on an incline bench with a dumbbell in each hand
- Raise the dumbbells forward
- Lower to starting position

Incline dumbbell front raises (prone)

Incline superset

- Lying on the floor with knees bent 
- Lower weights to your chest 
- Press dumbbells back up over your chest

Dumbbell floor chest press (with resistance band)

- With your back supported, 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
- up half way then back down

Plate loaded machine shoulder press 1&1/2 reps

Just like a traditional lateral raise but using the cables here, if weight is to heavy then switch to dumbbells!

Cable lateral raise (drop weight as needed)

One of my favorites that really target rear Delts, arms stay pretty straight, this isn’t a fly this is a slower swing. Chest is supported by our bench as our arms hang down. Now we are going to pull our arms back in a Y position with arms as straight as possible till we get a nice squeeze in our rear Delt then return to starting position.

Chest supported rear Delt swings (optional)

CHEST & DELTS | 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 🔥

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

CHEST & DELTS | Day 1

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