Name: Playbook - Kyle Carillet - Chest & Tri’s | Day 1
Uploaded: 2023-09-17T16:10:27.924Z
Duration: 70 min
Description: Chest & Tri’s | Day 1

Sean Ryan

First day of the new week already loving it 🏋️‍♀️🏋️‍♀️

Chest & Tri

Seated cable fly/press
Half reps fly half reps press
20, 20, 16, 16

Incline dumbbell chest press 
12, 12, 12, 12

Flat machine press with band
10, 10, 10 drop failure 

High to low cable crossovers
12, 12, 12, 20

Pec deck flys (optional)
15, 15, 15 drop Failure

Triceps 1&1/2 press downs 
10, 10, 10, 10

Long rope extensions 
16, 14, 12, 10 drop 16

Using a 90 degree bench set in between 2 cables attaching handles and set cables around chest level. 

Keep chest up nice and tall with shoulders back and retracted.

Bring handles from out by your sides horizontally to in front of your chest squeezing and keeping tension on your chest then slowly back to your starting point.

Seated cable flys into presses (1/2 reps fly 1/2 reps press)

- 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

- 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

Banded machine chest press (2-3 second negative)

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

- 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 (optional burn out)

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable EZ-bar tricep extension 1&1/2 reps

- Begin with rope/long handles in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps

Cable rope/long handles triceps extensions

Chest & Tri’s | 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

Great set 
Felt my back muscle little tense but loving it

Chest & Tri’s | Day 1

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