Name: Playbook - Kyle Carillet - CHEST/TRI | Monday | 11/28
Uploaded: 2023-09-17T16:10:27.429Z
Duration: 70 min
Description: CHEST/TRI | Monday | 11/28

Chest and triceps burning! Love the variety in these lifts, wouldn't think of half this stuff myself! Each week feeling way more confident and stronger in the gym! 💪

Angie

Great workout this morning. My muscles are on fire.

Lindsey

Michelle

Machine dips
15, 12, 10, 10

Underhand dumbbell chest press 
(Might feel weird at first start light and work your way up to a working set)
12, 10, 10, 8

Incline machine chest press
(Going heavy here only 1-2 reps left in the tank)
12, 10, 10, 8

Single arm machine press
(Nice and slow focus on the squeeze here)
10, 10, 8, 8

Alternating iso chest press
(6 reps each arm)
12, 12, 12, 12

Low to high fly squeeze 
(Challenge yourself with weight here while keeping a focus on the squeeze and big stretch on the return)
10, 10, 10, 10

Flat cable fly’s 
14, 12, 10, 8

Rope press down straight into leaning 
16, 16, 16, 16, 16

- Keep your elbows close to your body
- Come down until your arms are at about 90 degrees
- Push through your hands extending your engaging your triceps to come up

Seated machine dips

Like your traditional dumbbell at chest press but we are using a reverse grip here this is going to help hit out while chest from a different angle. Take your time get the hang of these, big stretch at the bottom then press up and imagine touching your pinky fingers together with the weights in your hands

Reverse dumbbell chest press

- 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

- Start with your arm at 90 and press up until you reach full extension
- Keep your core tight

Single arm machine chest press

- Begin by lying supine on a flat bench with dumbbells above your chest
- Slowly lower the dumbbells to chest level
- Hold one dumbbell in the bottom/stretched position while you press and lower the opposite dumbbell working back and forth

Dumbbell alt. ISO flat bench press

Preform a low cable fly keep that squeeze the entire time while moving hands through the whole range of motion once above or around your head return to the starting position slowly while getting a big stretch in your best and repeat

Cable flys low squeezing to high

- 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

- Bend over to 90 degrees and perform a tricep extension
- Allow for a good stretch and contraction

CHEST/TRI | Monday | 11/28

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