Name: Playbook - Kyle Carillet - Chest/Tri | Tuesday | 11/1
Uploaded: 2023-09-17T16:10:27.355Z
Duration: 70 min
Description: Chest/Tri | Tuesday | 11/1

Jose

Paul

Everything hurts and I feel great! 😅💯

Angie

Great chest change up loved this work out yesterday

Matias

Chest/Tri

Cable flys
20, 16, 12, 10

Kneeling low to high flys
15, 15, 15, 15

flat dumbbell press or bench press
15, 12, 10, 8

Incline chest press
12, 12, 10, 10
Underhand ez-bar press 
15, 15, 15, 15

Decline dumbbell press w/pause
15, 12, 10, 8

Superset:
(10 reps straight up then 10 reps leaning forward 
rope press downs straight up
10, 10, 10, 10, 
Rope press downs leaning forward with a big stretch at the top
10, 10, 10, 10

- 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

Cable standing flat chest fly’s

Starting in a kneeling position preform low to high cable flys, this is going to take the option to move out of the equation so take your time and focus on the stretch and contraction.

Kneeling low to high cable fly

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

Flat dumbbell 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

We are focusing on the upper chest portion here, so keep tension on the chest the whole time pressing and contracting up as high as possible and a deep stretch at the bottom

Ez-bar underhand grip press

Superset:

- Lower with a controlled movement 
- stretch as much as possible then pause for 2-3 seconds at the bottom 
- Press up engaging your chest

Decline dumbbell press with deep pause and stretch

- Bend over to 90 degrees and perform a tricep extension
- Allow for a good stretch and contraction

Standing extensions into leaning forward rope extension

Chest/Tri | Tuesday | 11/1

Chelsea

Daniel

Great Monday kickoff! Have a great week everyone! 🤟🏻

Marc

PUSH DAY | Day 1

Love it, feel my back and biceps after this workout on fire

PULL DAY | Day 2

LEG DAY | Day 3

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 🔥

Chest/Tri | Tuesday | 11/1

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