Name: Playbook - Kyle Carillet - W6/D2 Chest & Delts
Uploaded: 2024-01-28T23:08:58.193Z
Duration: 70 min
Description: W6/D2 Chest & Delts

Phew! Currently feeling pumped and shaky💯💪

Angie

Good morning. Great workout. Enjoyed each set. Can't wait for tomorrow. Thanks Kyle.

John

Holy crap! That was fantastic! Great chest day 🔥🔥🔥

Chelsea

Alex Peto

I’m running into these workouts going faster than what is stated on the estimates with the correct test periods. Maybe i should slow down the movements. Love the workouts when I have the equipments for them though 💪🏾💪🏾💪🏾

Ryan

Chest has always been my weak point, but I either your workouts I am noticeably stronger!

Michele

Sean Ryan

Chest & Delts
Warm up:
Standing cable flys
(Higher reps here but weight still increases each set)
20, 20, 20
Bodyweight incline push ups
10, 10, 10

Flat dumbbell or bench press
(Nice and slow focusing on form and keeping tension on those pecs the whole rep)
14, 12, 10, 8

Incline chest press 
14, 12, 10, 8
Leaning forward dips 
(use machine if needed) otherwise we are using a small band to help assist body dips
8, 8, 8, 8

Standing upright row to press
(Hang clean and press)
16, 14, 12, 10

Single arm Arnold press
12, 10, 8

High to low cable flys
16, 14, 12, 10
Leaning cable 1&1/2 lateral raises 
8, 8, 8, 8

Starting with getting some blood flowing warming up our chest and shoulders before we jump into things

- 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

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

Incline push up

Warm up superset

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

Flat dumbbell press

Big superset here starting with out heavier incline presses then we are going to jump into some leaning forward dips either bodyweight assisted with a band or using a machine leaning forward to focus on the chest.

- 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

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

Dips leaning forward

Chest superset

Starting with an ez-bar down my the hips use some momentum to bring it up like an upright row then we are going to flip our elbows down and under the bar and go into a press. (Similar to a clean and press)

Ez-bar upright row to press

Kneeling with core tight, preform a single arm Arnold press. 

Dumbbell in one arm starting with palm facing your body then as we press up we will rotate the palm towards the wall as we come to a full extension.

Single arm Arnold press

Starting off with out high to low cable flys then dropping 1 cable down to hit some of those 1&1/2 cable lateral raises.

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

- holding onto the cable tower with a slight lean to the side.
- Keep a slight bend at the elbow
- using only 1 handle attached to the cable at the lowest position.
- Raise your arm laterally until you reach 30-40 degrees then back down. 
- now back up to around 90 degrees
- Lower with a slow and controlled movement

Leaning cable lateral raise 1 & 1/2 reps

Last superset finisher 🔥

W6/D2 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.

W2/D3 Quads, Glutes, Hamstrings

The whole workout should be called "Death of the delts". That killed

W2/D4 Delts for Days

Such an amazing workout! Heart rate raised the whole time and feeling an INSANE arm pump!!

W2/D5 Arm Blaster and Abs

Good killer one! Surprisingly enjoyed the glute bridges

Burnout goblet squats 🔥🥵 Enough said

Legs are smoked! Hit 305lbs on the sumo squats for the last two sets of 8 and it was a freaking killer. Loved the burn out, and the great leg pump at the end of the workout.

Joab

W2/D6 Hamstrings, Quads, Glutes, calves

W2/D7 Rest Day

Coming back after a hard week of the flu and this one kicked my butt without doing all of it. But! I loved the sweating it out and getting a strong pump, feeling stronger already.

Great pump, def becoming one of my favourite days!

W3/D1 Back and Biceps

Daysha

Ohhhhhhh that tricep burner is fire 🔥 oh yea love it 😍

W3/D2 Big Chest and Triceps

James

W3/D3 Quads, Glutes, Hamstrings

Marcie

W3/D4 Delts Day

Massive pump 💪 

What's the next challenge?!

W3/D5 Arm Day 600 or 1000 rep challenge!🔥

🔥🔥🔥🔥🔥🔥🔥🔥 feeling the burn!

Great burn brother 🤙🏼

Let's keep going

These leg days are always my favourite 😍

W3/D6 Hamstrings, Glutes, Quads

Enjoy your days off and relax as well brother 🤙🏼

W3/D7 Rest Day

Back has become one of my favourite days since finding your workouts!

W4/D1 Back & Biceps

One of the better chest pumps I've had!! 🔥

Gym was packed but I managed to keep consistent. Day 2 work out done 👍

W4/D2 Chest & Triceps

W4/D3 Quads , Glutes, Hamstrings

Enjoyed this one. Missed shoulders last week and this made up for it. Crazy pump.

Grae

W4/D4 Delts for Days

Love the program! Going up in weight each week and it feels good to see the difference!!

W4/D5 Arm Blaster and Abs

W4/D6 Hamstrings, Glutes, Quads

W4/D7 REST DAY ☀️

Paul

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

W5/D1 Chest & Delts

Drop set at the end of the rope superset 💪🥵🔥

W5/D2 BACK

Ryan St James

W5/D3 LEGS

W5/D4 Arms & Abs

Great workout and pump brother 💪 
Let's keep pushing

Cherry on top to the week! Cmon Saturday!! 🏋️‍♀️🏋️‍♀️

These touch up days are perfect! Hits every little muscle I may have not worked out as good throughout the week!

W5/D5 Upper Touch-up

Great leg day! One of my favorites so far!

Great workout brother. Legs are spent 🤙🏼

W5/D6 Lower Glute & Ham

W5/D7 Rest Day☀️

That was a great back workout. Thanks Kyle.

W6/D1 Back

Great workout and burn 🔥 
Quads are on fire

Jello jello jello!  Honestly becoming my favourite feeling!

W6/D3 LEGS (quad focused)

That ab workout.. clearly I’ve been neglecting couldn’t only do 1x and then cramped.

Great workout. Arms on 🔥. Need to workmom Abs more they keep cramping during the exercises. 
Thanks Kyle.

W6/D4 Arms and Abs

Great workout and burn 🔥 
Let's keep going

W6/D5 UPPER (touch-up)

W6/D6 LEGS (glute and Ham focused)

W6/D7 Rest Day ☀️ (take a look)

Great workout!  Only got to 50 reps of last exercise

Deanna

This was a great workout thanks Kyle 🔥 🤜🏻🤛🏻 💪🏻

W7/D1 Chest & Shoulders

W7/D2 Back Attack

W7/D3 LEGS (Quad focused)

After a week of being sick, my abs couldn’t handle the core without cramping crazy, but the arm pump was a great one.

W7/D4 Arms & Abs

Great workout brother! Pump is insane 🤙🏼

W7/D5 UPPER touch-up

Hip thrusters & banded squats 🥵 rounds 2-4 are a lot harder than you think they're going to be

W7/D6 LEGS (Glute and Ham focused)

W7/D7 Rest Day

Great workout brother! Back is burning 🔥

W6/D2 Chest & Delts

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