Name: Playbook - Kyle Carillet - Chest & Tri’s | Day 2
Uploaded: 2024-03-25T00:11:16.125Z
Duration: 65 min
Description: Chest & Tri’s | Day 2

Chest & Tri’s

High to low cable crossovers 
10, 10, 10, 10
Bent over cable flys
10, 10, 10, 10

Kneeling land mine press 
14, 12, 10, 8

Flat dumbbell or bench press
(Increasing weight each set)
12, 12, 10, 10

Incline key press
12, 12, 12

Single arm low to high cross fly
(SQUEEZE EACH REP)
10, 10, 10

Rope extensions standing straight
10, 10, 10, 10
Rope extensions leaning forward 
10, 10, 10, 10

Single underhand tricep extension
(Reps per side)
10, 10, 10

Starting with our high to low cable crossovers then into our bent over flys

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

- Bend over hinging at the hip
- Holding a handle in each hand and keeping your arms fully extended 
- Bring your arms down at the same time meeting in the middle then back up
- Pause slightly at the top and come down

Bent over cable flies

Cable superset

- Begin in kneeling position and brace your core
- With your elbows slightly in front of you 
- Press the end of the landmine barbell up engaging your upper chest
- Lower with control back to starting position

Kneeling landmine press

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

Flat dumbbell press

- Begin seated on an incline 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

Incline dumbbell key press

- Standing next to the low cable pulley
- Keep your core tight and your back straight
- Bring your hand up and across the front of your body squeezing your chest
- Lower slowly back to starting position 
- Complete desired reps then repeat on the opposite side

Single arm low to high crossbody fly

Starting with our standing rope extensions then into our leaning forward extension

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

Cable rope triceps extensions

- Start with your arms at about 90 degrees 
-bend over to to just above 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Rope tricep extension leaning forward

Tricep superset

- Start with your working arm bent at about 90 degrees 
- Extend at your elbows pulling the cable down
- Bend the elbow and control the weight back to starting position
- Complete desired reps then repeat on the opposite side

Cable single arm tricep extension (underhand)

Chest & Tri’s | Day 2

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

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 & Tri’s | Day 2

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