Name: Playbook - Kyle Carillet - Chest/Back/Core | Day 5
Uploaded: 2024-04-14T23:46:47.384Z
Duration: 70 min
Description: Chest/Back/Core | Day 5

Seated cable close rows
12, 10, 10, F

Seated or standing flys 
Regular flys
10, 10, 10, 10
Into presses
10, 10, 10, 10

Elevated foot stretched rows
12, 10, 10, F

Machine 3-4 second negative presses
12, 10, 10, F

Underhand grip bent over cable rows wide 
12, 10, 10, F

Leaning forward dips for chest/ use band if needed
10, 8, 6, F

Kneeling rope crunches 
15, 15, 10, 10

- With a close grip pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated close grip cable row

These can be done standing if a bench is not available. Starting with those flys then right into those presses.

Using a bench that is set at 90 degrees with a cable in either hand set just below the shoulders. With a slight bend in the elbow being hands just I don’t of you squeezing your chest just until hands touch.

Seated cable fly

Using a bench that is set at 90 degrees with a cable in either hand set just below the shoulders. With a 90 degree bend in the elbows out beside your chest. Press hands forward as palms stay facing down, squeezing your chest just until hands touch.

Seated cable press

Cable chest superset

Using the last station with a neutral grip bar, place foot on seat and pull just below your chest, then return nice and slow with a big stretch at the end and repeat

Elevated foot cable row (just below chest)

- 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

machine chest press (3-4 second negative)

Using the cable row station you can do these normally seated or in this variation stand towards the back and lean forward and this is going to allow a greater range of motion and activation in our lats!

Underhand grip wider bent over cable row

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

Dips leaning forward

As we bring the rope and our chest down to the ground round your back and breathe out to engage your core

Kneeling rope crunches

Chest/Back/Core | Day 5

Chelsea

Marc

Push Day | Day 1

Pull Day | Day 2

Leg Day | Day 3

Arm & splash of Delts | Day 4

Chest & Back | Day 5

Leg Day Dose | Day 6

Rest Day 🍦| Day 7

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

Lower | Day 6

Rest Day | Day 7

That was longer than expected but I’m toasted 🔥

Kyle

Paul

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

Chest & Tri’s | Day 1

Great set 
Felt my back muscle little tense but loving it

Chest/Back/Core | Day 5

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