Name: Playbook - Kyle Carillet - CHEST DAY | Day 1
Uploaded: 2023-11-20T00:43:24.773Z
Duration: 70 min
Description: CHEST DAY | Day 1

Ryan

Angie

Kyle

Sean Ryan

Chelsea

Chest

Standing low to high cable flys
4x12

DB flat press
4x10
DB front chest raise
4x12

DB/machine incline press
14, 12, 10, 8
Leaning forward dips bodyweight or machine
8, 8, 8, 8

Chest supported high to low cable flys
12, 12, 12, F with multiple weight drops

Standing rope extensions 
10, 14, 16, 20
Overhead rope extensions
10, 14, 16, 20

- Keep your core tight and your back straight. 
- Bring your hands up and together squeezing your pecs
- Lower slowly

Low to high cable fly

Take your time here get warmed up with a few sets then into your working sets here. Starting with those heavier flat chest presses then directly into those alternating underhand dumbbell raises

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

Flat dumbbell press

Step 1 – stand upright with your back straight and hold the dumbbells at the level of your thighs

Step 2 – lift the dumbbell up front until you reach the level of your shoulders.

Step 3 – go back to your original position where the dumbbell were at the level of your thighs then repeat with other arm. 

Step 4 – Repeat this pattern for the desired number of reps.

Underhand dumbbell front raise

Dumbbell chest superset

Big superset here starting with out heavier incline presses then we are going to jump into some leaning forward dips either bodyweight assisted with a band or using a machine leaning forward to focus on the chest.

- 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

- Lean forward to apply more tension on your chest
- Maintain control and stability

Dips leaning forward body weight or machine

Another superset

Using a bench set at a high incline, rest your torso on the bench and preform high to low flys.

Chest supported high to low fly

Starting heavier with our overhead rope extensions then turning around and hitting out forward standing extensions! 🔥

- Begin with your back to the to cable and hands over head, elbows bent 90 degrees
- Pull rope cable so that elbows are straight, slowly return to start

Cable rope overhead triceps extensions

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

Cable rope triceps extensions

Triceps finisher 🔥 (weight drops each set)

CHEST 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 🔥

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

CHEST DAY | Day 1

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