Name: Playbook - Kyle Carillet - Chest&Back touch-up | Saturday | 10/8
Uploaded: 2023-09-17T16:10:27.255Z
Duration: 65 min
Description: Chest&Back touch-up | Saturday | 10/8

Good workout, crazy pump. A few new movements in this one for me. Incline face pulls were tough!

Grae

Push ups 
15, 15, 15, 15
Inverted rows 
10, 10, 10, 10 (slower negative)

Single arm bent over fly
10, 10, 10, 10

Low to high cable fly
12, 10, 8, 8 drop 10

Single arm underhand row
12, 10, 8, 8

Kneeling wide cable row
14, 12, 10, 8

Incline press
12, 10, 10, 8
Leaning forward dips
10, 10, 10, 10

Incline dumbbell neutral grip rows
12, 10, 10, 8
Incline Ez-bar face pulls
12, 12, 12, 12

Just getting warmed up here, big contraction on rows and squeeze at the top of every push-up! Let’s get some blood moving here

- Position a bar in a rack to about waist height
- With your heels on a bench or the floor and your arms fully extended
- Your body should be straight hanging underneath the bar
- Flexing the elbow, pull your chest towards the bar, retract your shoulder blades
- Pause at the top then return yourself to starting position

Inverted barbell row (slower negative)

- Start with your hands on a box
- Perform a push-up coming down slowly
- Keep your core engaged

Incline push up

Warm up superset

Using a single handle cable attachment lean forward to almost 90 degrees and preform a fly. Make sure to let the pec stretch as far back as possible then preform the fly and squeeze at the end of the movement.

Single arm cable bent over fly (big stretch)

*last set is a drop set
We are going heavier on there so challenge yourself here so you can go heavy but still get a squeeze.

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together forward and up engaging your chest
- Pause and let your arms return back to the starting position

Low to high cable chest fly’s

Using the lat attachment side of the cable machine, kneel on a Matt and use a single handle attachment.
Using a underhand grip to pull just below your chest and get a good squeeze in your lat then letting your arm rotate to an a overhand position as you let your back stretch as high as possible.

Kneeling single arm row (high)

Using a pad to kneel on and cable set as high as possible.
Pull bar just below the chest level and contract as much as possible then a nice slow return leaning forward to stretch the lats as much as possible.

Kneeling wide/neutral grip row (high)

For the incline presses these are our heavy moment, so only leaving 1-2 reps left in the tank.
Then move onto the dips of bodyweight dips are to challenging sub for machine dips just go slower and lean forward

- 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

Chest superset

Preform your rows then straight into your face pulls!

- With your chest flat on an incline bench and a dumbbell in each hand
- Pull the dumbbells and elbows up
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbell back down

Reverse incline dumbbell low rows

Laying chest supported on an incline bench. 
Pull the bar just above your head and squeeze! 
We are trying to really burn out the upper back here so retract those shoulder blades and traps on every rep

Chest&Back touch-up | Saturday | 10/8

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