Name: Playbook - Kyle Carillet - Chest & Delts | Day 1
Uploaded: 2024-02-05T00:52:02.419Z
Duration: 70 min
Description: Chest & Delts | Day 1

James

Chest & Delts 

Pec deck flys
(Weight increases each set)
12, 12, 10, F 

Shoulder press (machine or dumbbell)
(Weight increases each set)
12, 12, 10, 10

Flat bench key press
10, 10, 10, 10
(Find a challenging weight and get some full range of motion slow reps)

Rope upright rows into front raises
10, 10, 10, 10

Incline machine chest press
10, 10, 8, 8

Lateral raises
Run the rack
About 60-80 reps

Cable chest press (bench or standing)
Run the stack
About 40-50 reps

- Press back firmly against pad with feet on the floor
- Grip the pec deck handles with a slight bend at the elbow
- Bring the handles in front of your chest and pause
- Slowly release back to starting position

Pec deck chest fly’s

- mounting the machine backwards, hold the handles with your elbows bent to 90 degrees
- Press your arms up to full arm extension
- Lower with control to the starting position

Reverse machine shoulder press

- Begin by lying supine on a flat bench with dumbbells above your chest, palms toward your feet
- Rotate and lower the dumbbells to an underhand grip at chest level
- Reverse the movement back up over your chest

Flat dumbbell key press

We are going to hit our rope front raises then right into those upright rows

- hold the rope with your palms facing each other, back resting on an incline bench. 
- Raise your arms forward and up until shoulder height pausing at the top
- Lower with a slow controlled motion

Cable incline bench rope front raise

- Hold the rope in front of your body while back rests on an incline bench
- Raise your elbows up and to the sides, pulling the rope towards your chin
- Pause at the top, elbows no higher than the shoulders
- Return the cable back to starting position with control

Cable incline bench rope upright row

Incline bench or just standing shoulder superset

- 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 or Dumbbell incline chest press

Lateral raises RUN THE RACK
(Break reps into smaller sets with minimal rest, start with heavier dumbbells then drops as needed. I started with 35lb dumbbells and finished with 5lb just for an example. You can also just use your arms if it gets too tough)
80 reps

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises RUN THE RACK 80 reps🔥

Goal here is about 40-60 reps basically in one set but take breaks to drop weight as needed. We’re going to finish with as much blood in the chest as we can get!


- Start seated on an incline bench between the cables, hands just outside the chest
- Press your hands up engaging your chest
- Pause and let your arms return back to the starting position

Incline cable chest press (40 reps drop weight as needed)

Chest & Delts | Day 1

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

Angie

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 & Delts | Day 1

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