Name: Playbook - Kyle Carillet - Chest & Back
Uploaded: 2023-08-31T21:57:22.285Z
Duration: 70 min
Description: Chest & Back

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.

Joab

Superset:
Barbell OR dumbell flat bench press 15, 12, 10, 8
Wide group lat pull down 15 ,12, 10, 8 (big squeeze at the bottom with a 3 second negative)

Superset:
Incline dumbell chestpress 4x12
T-bar wide grip row 10, 10, 8, 8

Superset:
Seated close grip cable row 12, 12, 12, 20
Dumbell incline chest fly 15, 15, 15, 20 (nice and slow embrace the stretch and contraction)

Superset:
Straight arm pull down 20, 20, 15, 15
Cable crossovers 20, 20, 15, 15

Superset:
Bodyweight dips 4x10
Pull-ups/assisted Pull-ups 3 sets to failure

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Barbell bench press or DB flat press

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown

Super set

- 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

- 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

- With a close grip pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated close grip cable row

- Begin lying on an incline bench with arms extended and palms facing each other
- Lower the dumbbells to your sides opening your chest
- Bring the dumbbells back together squeezing your chest

Dumbbell incline chest fly

- Hold the bar with your palms facing down and elbows slightly bent.
- back neutral as you drive the bar down towards your hips and chest stays nice and tall.
-Shoulder blades squeeze together to engage your back.

Straight arm pulldown

- Get a good stretch 
- Cross your arms over at contraction
- Alternating which arm is in front

Cable crossovers

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

Dips leaning forward

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-up

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

Sean Ryan

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 & Back

Community

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