Name: Playbook - Kyle Carillet - Chest & Delts | Day 1
Uploaded: 2024-02-19T02:19:38.393Z
Duration: 70 min
Description: Chest & Delts | Day 1

Ketan

Dustin Penner

Chelsea

Chest & Delts

Seated pac deck flys
(2 warm up sets 2 heavier working sets)
16, 14, 12, 10

Seated flat machine press
(As heavy as possible here)
12, 12, 10, 8

Incline dumbbell press
12, 12, 10, 10
Seated ez-bar underhand upper chest raise 
12, 12, 12, 12

High to low cable crossovers 
15, 12, F

Dumbbell shoulder 1&1/2 rep presses
10, 10, 8, 8

Use dumbbells on incline bench or TRX bands
Y’s, T’S,W’s
8, 8, 8

Lateral raises of 💀 
(5 sets here 10 full reps 10 partial reps to follow for each set)
20, 20, 20, 20

- 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

- 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)

We are hitting those incline presses and right into those underhand presses nice and slow on these it’s all about the squeeze

- 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

We are focusing on the upper chest portion here, so keep tension on the chest the whole time pressing and contracting up as high as possible and a deep stretch at the bottom

Ez-bar underhand grip press

Incline superset

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

Seated on a 90 degree bench, start by doing a half rep back down to elbows at 90 degrees then repeating with a full rep and repeat.

Dumbbell shoulder press 1/2 & 1 reps

Absolutely amazing shoulder warm up here, 1 rep is 1-Y 1-T and 1-W on the bands. Watch the video to understand. If you don’t have trx bands available then these can be done on an incline bench with light dumbbells.

TRX - Y’s T’S W’s

Drops weight each set as needed but this will be 10 full range of motion reps followed by 10 half 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 10 full 10 partials

Chest & Delts | Day 1

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

Community

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