Name: Playbook - Kyle Carillet - Chest/Shoulders
Uploaded: 2023-08-31T21:57:22.428Z
Duration: 65 min
Description: Chest/Shoulders

Noah

Fantastic pump!! That last burnout was on point!

Angie

Gonna be sore from this one! Lots of tough supersets.

Grae

Great burn. Definitely reached failure multiple times

Sean Ryan

Karis

Incline chest press 
14, 12, 10, 8
Low to high dumbbell flys
10, 10, 10, 10

Dumbbell press 
12, 10, 10, 8
Leaning forward dips
8, 8, 8, 8

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

Arnold press 
10, 8, 8, 6

Lateral raises 
(Drop weight as needed)
20, 20, 20, last set to failure 
Rear Delt flys 
15, 15, 15, last set to failure 

BURN OUT
1 push up 1 hand touch, 2 push up 2 hands touch
1, 2, 3, 4, 5 etc.

- 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

- Start seated on an incline bench 
- Bring your hands up and together engaging your chest
- Pause and let your arms return back to the starting position

Incline low to high dumbbell chest fly

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

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

Dips leaning forward

- Squeeze arms togther in front of your belly button
- Maintain a tight core and get a good stretch

High to low cable fly

- 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

- Hold the dumbbells in front of you with your palms facing you
- Press up and rotate your wrist until your palm is facing the opposite direction
- Lower with a slow and controlled movement

Dumbbell seated Arnold press

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

- Sitting on a bench with a rounded back
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with you shoulders and squeeze at the top
- Lower with control back to starting position

Dumbbell seated rear delt fly’s

- start with 1 push-up
- standing up with a controlled raise bring arms up at your side and touch the back of your hands together above your head and then back down. 
- straight down into 2 push-ups and 2 arm raises

Push-up to hand touch BURN OUT🔥

Chest/Shoulders

Great. Only did the back section. Thanks you Kyle

John

Rizzo

Gosh my arms were freaking blasted by the time I got to dips and pull ups. Dealing strong…and dead.

Joab

Chest & Back

Deanna

Enjoyed, unfortunately my gym doesn't have a few of the machines or areas to do some of the movements. Great workout overall. Thank you Kyle

Back & hint of bi’s

Great chest and tris. Definitely feeling it.

Andre

Great chest pump. Can feel all the muscle fibers strengting out. Thanks you Kyle.
Happy belated birthday.

Chest & hint of tri’s

Michele

Krystal Gamino

Brutal. The tri-set with the rope cable was brutal. I’ve done CrossFit for years, and that tri-set was the earliest in the morning I’ve ever had a slice of humble pie.

Jesse

Arms/Shoulders

Loved it. Feeled the muscles with blood. Thank you Kyle

James

Back

I love these workouts because I don’t have to think about a plan every day. I just follow it!

Chest/Shoulders

Community

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