Name: Playbook - Kyle Carillet - CHEST/TRI | Monday | 9/19
Uploaded: 2023-09-17T16:10:27.223Z
Duration: 65 min
Description: CHEST/TRI | Monday | 9/19

Rizzo

Angie

William

CHEST/TRI

Cable adductions
15, 15, 10, 10
High to low cable fly
15, 15, 10, 10

Overhead v-bar or rope extensions
20, 15, 10, 15, 20 

Incline dumbbell presses
10, 10, 10, 10
Incline low to high flys
15, 15, 15, 15

Smith machine chest press
(3-4 second negatives)
12, 10, 8, 6
Leaning forward dips
(Use band if needed)
8, 8, 6, F

Flat alternating presses
12, 12, 12, 12
Laying skull crushers
12, 12, 12, 12

Dual handle press down/straight bar
20, 15, 10, 15, 20

Each set increasing weight, going from the cable adductions right into high to low cable flys!

Standing tall with a neutral spine, a handle in either hand, coming from a high to low position with the cables then crossing hands at the bottom.

Standing cable adduction crossovers

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

High to low cable fly

Cable Superset

Bench over with a neutral spine press bar forward and squeeze, let it return to just behind your head and repeat.

Overhead v-bar extensions

Big chest superset here, we’re going heavy on our incline presses then right into those low to high flys, big emphasis on the squeeze at the top

- 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

- Start seated on an incline bench 
- Bring your hands up and together engaging your chest
- Pause and let your arms return back to the starting position

Incline low to high cable chest fly

Incline superset

Take your time with the smith presses, embrace that negative and big drive up, make your chest work for it. Then onto those leaning forward dips, it can be body weight or machine.

Just like your traditional bench press here, we are just going to take things slower and focus on that negative portion of the rep with a big drive up.

Smith machine flat chest press (3-4 sec negative)

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

Dips leaning forward

Superset

These are going to be on the heavier side if possible, going from our alternating presses into those skull crushers.

(6 reps per arm)

Controlled and slow always keeping 1 arm extended while pressing

Alternating dumbbell chest press (flat)

- Lying back with your arms extended above your shoulders
- Bend at the elbow lowering the EZ-bar toward the top of your head
- Extend your arms back up to starting position

EZ-bar skull crushers

Chest/Tri superset

Using 2 single handles on a cable, keep chest up and shoulders back. Leaning forward slightly to allow a greater stretch in the triceps press both handles down at the same time!

Overhand dual handle press downs

CHEST/TRI | Monday | 9/19

Chelsea

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

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/TRI | Monday | 9/19

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