Name: Playbook - Kyle Carillet - CHEST/BACK | Day 5
Uploaded: 2023-11-06T00:22:14.020Z
Duration: 70 min
Description: CHEST/BACK | Day 5

Blowing it up! Great week of workouts, Kyle 💪

Chelsea

Sean Ryan

Maybe suggested starter weights or ranges for different sets if we want to move up. But this work out kicked my butt in a great way!

Ketan

Superset:
Pec dec flys 
12, 10, 10, 8
Reverse pec dec flys
12, 10, 10, 8

Incline chest press
(1-2 reps left in the tank)
10, 10, 8, 8 

Rope row 
10, 10, 8, 8
Rope lat pulldowns 
10, 10, 10, 10

Barbell Bench press 
10, 10, 8, 8
Bodyweight negative push ups
10, 10, 8, 8

Lat pulldowns:
12, 10, 10, 8
Ez-bar leaning forward shrugs
12, 10, 10, 8

Cables flys 
15, 15, 15, drop 50
(For the 50 reps stick to the same weight as long as possible with good form then drop weight as needed)

Nice little superset to get warmed up here: no crazy weight, starting with our regular pec deck flys then into our reverse flys.

- Press back firmly against pad with feet on the floor
- Grip the pec deck handles with a slight bend at the elbow
- Bring the handles in front of your chest and pause
- Slowly release back to starting position

Pec deck chest fly’s

- Keeping your chest on the pad
- Move your arms back with a slight bend at the elbow engaging your rear delts
- Pause at contraction then release back to starting position with control"

Reverse pec deck fly’s

Superset warm up

- 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

Rocking with a kneeling rope row here then right into a standing straight arm pulldown

While kneeling we are going to hit some rope rows, kneeling and shooting to row towards the upper chest and pull back as far as possible!

Kneeling rope row

- 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 Superset

One of my favorites here. Staring with a decently heavy chest press, barbell or dumbbell then right into those negative stretched push ups.

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Barbell bench press

Negative push up (bodyweight)

Chest Superset

Last back superset here, starting with our wide grip pulldowns then right into those bent over or standing ez-bar shrugs.

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown

Holding the ez-bar behind your legs, both palms facing back, pull shoulders back and squeeze while keeping arms as straight as possible.

Seated ez-bar shrugs

- 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 (last set 50 reps light)

CHEST/BACK | Day 5

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

CHEST/BACK | Day 5

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