Name: Playbook - Kyle Carillet - W5/D1 Chest & Delts
Uploaded: 2024-01-28T23:08:58.150Z
Duration: 65 min
Description: W5/D1 Chest & Delts

Michele

Paul

Loving the new change up with chest and delts! Huge pump

Angie

Great workout and great way to start the week. Let's keep pushing brother

Sean Ryan

Ryan St James

Chest & Delts

High to low cable flys
16, 14, 12, 10
Bodyweight incline push ups
10, 10, 10, 10

Flat dumbbell or bench press
12, 12, 10, 10
Seated lateral raises 
15, 15, 15 drop 30

Incline chest press 
14, 12, 10, 8
Chest supported front raises
15, 15, 15, 15

Seated alternating shoulder press
16, 16, 16
Bent over single arm reverse flys
12, 12, 12

Standing cable flys 
20, 20, 20, F

Starting off to get the chest and blood flowing here. High to low cable flys then jumping into those incline push ups.

Set both pulleys as high as possible and select the desired weight.

Grasp both handles with a neutral grip and take a step forward to split the stance.

Press the handles to lockout while flexing the pecs and extending the elbows.
Keep a slight bend in the elbows, move entirely at the shoulder joint, and slowly allow the arms to open while the pecs stretch.

Return to the starting position by flexing your pecs and bringing the handles together at bellybutton height.
Slowly lower back to the starting position and repeat for the desired number of repetitions.

High to low cable flys

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

Incline push up

Superset

Starting off with our heavy dumbbell or barbell presses then directly into those seated lateral raises(last set is a drop set).

- Maintain a tight core and use full range of motion 
- Slightly tuck your elbows  
- Engage your chest as you come up

Flat dumbbell press

- From a seated position
- Keeping a slight bend at the elbow
- Raise your arms laterally until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell seated lateral raise

Another big superset here, starting with those heavier incline dumbbell or barbell presses then using that same bench to jump into our front raises.

- 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

- Lay face down on an incline bench with a dumbbell in each hand
- Raise the dumbbells forward
- Lower to starting position

Incline dumbbell front raises (prone)

Incline superset

Starting off with those alternating shoulder presses then jumping into some single arm rear Delt flys, or dual are rear cable flys!

Keeping tension tight, with one arm always in the upward position

Seated alternating shoulder press

- Bend over to 90 degrees 
- Raise the cable engaging the back of your shoulders
- Lower slow and controlled back to starting position

Single arm cable rear delt fly

Shoulder Superset

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

Cable standing flat chest fly’s (last set is till failure)🔥

W5/D1 Chest & Delts

Krystal Gamino

Great! First day back in the gym after about a year and a half! Can’t wait for the next workout! Already feeling it!

Ethan

Alex

W1/D1 Back and Biceps

This was an amazing workout! Liable to leave anyone with jello arms and shaking pecs!

Wyatt Larson

W1/D2 Chest and Triceps

Those leg raises are no joke!! Great workout overall and feel great!

First time doing legs and really committing. I’m drenched in sweat and sore!

Legs this week were a killer. Forgot how weak my left leg was so I took a lighter load on it

Andrew

W1/D3 Quads, Glutes, calves

Brutal! I did enjoy the side raises though

W1/D4 Big Delt Day

Lucy

W1/D5 Arms and Abs

Brutal workout brother! Legs are jello and lead at the same time 🤙🏼

The lunges with the squats are my new favorite! Legs are jello!

Ryan Lindsay

W1/D6 Hamstrings, Glutes, Quads

W1/D7 Rest Day

Enjoyed a majority of the workout but I’m happy to be done! 😂

W2/D1 Back and Biceps

Killer! But I definitely enjoyed the last few workouts

Great workout! First time doing chest that I really focused on good form and going slow!

W2/D2 Chest and Triceps

This leg day is on steroids compared to any others of I’ve done 😂

I sore, that’s for sure! Great workout, never sweat so much doing legs as I have the last 2 weeks

Great! I really felt this one. I like how it challenge me.

W5/D1 Chest & Delts

Community

More workouts from Kyle Carillet