Name: Playbook - Kyle Carillet - Chest/Back | Friday | 11/18
Uploaded: 2023-09-17T16:10:27.385Z
Duration: 60 min
Description: Chest/Back | Friday | 11/18

Angie

Good workout. I liked alternating supersets between chest and back. Seating ez shrugs I've never tried before. Burnout set was insane. I would never put myself through this stuff on my own haha.

Grae

Superset:
Pec dec flys 
12, 10, 10, 8
Reverse pec dec flys
12, 10, 10, 8

Incline chest press
(1-2 reps left in the tank)
10, 10, 8, 8 

Rope row 
10, 10, 8, 8
Rope lat pulldowns 
10, 10, 10, 10

Barbell Bench press 
10, 10, 8, 8
Bodyweight negative push ups
10, 10, 8, 8

Lat pulldowns:
12, 10, 10, 8
Ez-bar leaning forward shrugs
12, 10, 10, 8

Cables flys 
15, 15, 15, drop 50
(For the 50 reps stick to the same weight as long as possible with good form then drop weight as needed)

- 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

- Keeping your chest on the pad
- Move your arms back with a slight bend at the elbow engaging your rear delts
- Pause at contraction then release back to starting position with control"

Reverse pec deck fly’s

Superset

- 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

While kneeling we are going to hit some rope rows, kneeling and shooting to row towards the upper chest and pull back as far as possible!

Kneeling rope row

- Grab the rope with an overhand grip
- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Extend your arms to return the rope to starting position

Rope lat pulldown

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Barbell bench press

Negative push up (bodyweight)

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown

Holding the ez-bar behind your legs, both palms facing back, pull shoulders back and squeeze while keeping arms as straight as possible.

Seated ez-bar shrugs

- 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

Chest/Back | Friday | 11/18

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