Name: Playbook - Kyle Carillet - CHEST/DELTS
Uploaded: 2023-08-31T21:57:22.448Z
Duration: 65 min
Description: CHEST/DELTS

Trying to lift my arms will be fun for the rest of the day 🤣

Angie

Got that think (pump) upper body day. Strong workout.

Joab

Courtney

Shoulders and chest are spent and on fire 🔥 good workout brother. Let's keep going

Sean Ryan

That last delt workout was killer! Loved it! 💪🏻

Marcus

CHEST/DELTS

High to low cable flys
(Let’s get that squeeze in every rep here)
15, 15, 15, 15 

Flat bench dumbbell pause press
(1-2 reps left in the tank here, let make this a big push)
12, 10, 10, 8

Incline dumbbell or Bench press
12, 10, 10, 8
Incline push ups
15, 15, 10, F 

Kneeling low to high cable flys
15, 12, 10 drop to failure 

Hex shoulder press
Going lighter weight here focusing on keeping our form and really squeezing shoulders and chest at the top of the movement
(Can also be fun underhanded with an ez-bar as an underhand grip press)
12, 12, 12, 12

Alternating shoulder press
16, 14, 12, 10

Incline front raise
10, 10, 10, 10
Incline laterals
20, 20, 20, 20
Incline rear delt swings
10, 10, 10, 10

- Squeeze arms togther in front of your belly button
- Maintain a tight core and get a good stretch

High to low cable fly

So just like the standard dumbbell chest press all we are doing is pausing for about 2-3 seconds at the bottom of the rep and driving through at the end!

Dumbbell flat press with pause

We are hitting our heavy incline dumbbell or bench press then straight into those incline push ups, don’t rush these focusing on a squeeze for every rep.

- 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

Squeezing and contracting as much as possible

Incline push ups

Chest superset

Starting in a kneeling position preform low to high cable flys, this is going to take the option to move out of the equation so take your time and focus on the stretch and contraction.

Kneeling low to high cable fly

- using a 90 degree bench or highly inclined, using a hammer grip press dumbbell up over your head. 
- Lower the dumbbells down, keeping your elbows close to your sides just till you hit 90 degrees.
- Press the dumbbells back up to the starting position

Dumbbell shoulder hex press

Keeping tension tight, with one arm always in the upward position

Seated alternating shoulder press

We are moving from exercise 1-3 here then taking a rest and repeating! Take your time and make these reps full range of motion and controlled and we will have the Delts burning in no time!

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

Dumbbell incline front raises (prone)

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Incline Dumbbell lateral raises

These might seem odd but all we are doing is bringing back our arms in a Y shape and trying to control them as much as possible, engaging our rear Delts and keeping tension on them through each rep!

Incline rear Delt swings

Delt Tri-set 💥

CHEST/DELTS

Great. Only did the back section. Thanks you Kyle

John

Rizzo

Gosh my arms were freaking blasted by the time I got to dips and pull ups. Dealing strong…and dead.

Chest & Back

Deanna

Enjoyed, unfortunately my gym doesn't have a few of the machines or areas to do some of the movements. Great workout overall. Thank you Kyle

Back & hint of bi’s

Great chest and tris. Definitely feeling it.

Andre

Great chest pump. Can feel all the muscle fibers strengting out. Thanks you Kyle.
Happy belated birthday.

Chest & hint of tri’s

Michele

Krystal Gamino

Brutal. The tri-set with the rope cable was brutal. I’ve done CrossFit for years, and that tri-set was the earliest in the morning I’ve ever had a slice of humble pie.

Jesse

Arms/Shoulders

Loved it. Feeled the muscles with blood. Thank you Kyle

James

Back

I love these workouts because I don’t have to think about a plan every day. I just follow it!

CHEST/DELTS

Community

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