Name: Playbook - Kyle Carillet - Chest & Back | Day 5
Uploaded: 2024-04-29T00:00:56.380Z
Duration: 70 min
Description: Chest & Back | Day 5

Machine chest press

Cable crossovers

Dips
Push ups

T-bar rows or barbell rows

Alternating isometric single lateral pull downs into dual

Reverse pec deck flys 

Assisted reverse grip pull-ups

- 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

machine chest press (3-4 second negative)

Just like the traditional high to low fly here but we are going into a pressing grip at the end and crossing one arm over the other and switching after every rep.
Big squeeze on every rep!

High to low cable crossovers

Starting with our leaning forward dips use bands if needed then right into our push ups

- Place band around arms of dip machine and stand on band to hold tension
- Lean forward to apply more tension on your chest
- Maintain control and stability

Assisted Dips leaning forward

- With the end of a band around each hand and around your back
- Perform push ups with the added band tension

Banded push ups (scale no band/knee assisted)

Chest burn out 🔥

- Stand astride the bar and bend at the hips to take a wide grip on the handles
- Ensure that your back remains flat
- Perform the movement by flexing the elbows and retracting the shoulder blades, pulling the weight to your chest
- Pause at the top, return to the starting position

T-bar wide grip row

If you have a dual cable lat pulldown we’ll use that if not there should be a machine that will work to substitute.

Pull both arms down to start then we’re going to hold one arm while the other goes up, 10 reps with these static hold then finish with 10 reps both arms.

Isolated single arm into dual cable lat pulldowns

- Keeping your chest on the pad
- Move your arms back with a slight bend at the elbow engaging your rear delts
- Pause at contraction then release back to starting position with control"

Reverse pec deck fly’s

- Pull the end of the band down, and place it around your knee or foot
- hold the bar with an underhand grip (palms facing you)
- Pull yourself upward by engaging your lats as you flex the elbow
- Pause and lower slowly

Banded reverse grip pull-up

Chest & Back | Day 5

Marc

CHEST DAY | Day 1

BACK DAY | Day 2

LEG DAY | Day 3

Big Delts & Arms | Day 4

Chest/Back & Core  | Day 5

Lower Glutes & Ham | Day 6

Rest Day 🤙 | Day 7

Chelsea

BIG Chest & Tri’s | Day 1

BIG Back & Bi’s | Day 2

Angie

Solid leg workout. I’ll be doing this one again!

Lori Long

LEG DAY (quads, hamstrings and glutes) | Day 3

Arms and Delts (Volume) | Day 4

Conditioning & Core🔥| Day 5

Leg Day (hamstring, glutes and quads) | Day 6

Rest day! 🏄| Day 7

Push Day | Day 1

Pull Day | Day 2

Leg Day | Day 3

Arm & splash of Delts | Day 4

Leg Day Dose | Day 6

Rest Day 🍦| Day 7

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

😰😰 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

Pull day | Day 2

Back/Chest or Rest Day | Day 5

Getting them legs back into summer shape!

Chest & Back | Day 5

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