Name: Playbook - Kyle Carillet - Chest/Triceps | Tuesday | 12/27
Uploaded: 2023-09-17T16:10:27.499Z
Duration: 70 min
Description: Chest/Triceps | Tuesday | 12/27

Angie

Sean Ryan

CHEST/TRICEPS 

Low to high cable flys
12, 12, 12

Standing flat cable flys
12, 12, 12

High to low cable flys
12, 12, 12

Flat dumbbell or bench press
(Heavy reps here, 1-2 reps left in the tank)
12, 12, 10, 10

Incline hammer to standard press
(Set 1 & 2 8 reps hammer 8 reps standard)
(Set 3 & 4 6 reps hammer 6 reps standard)
16, 16, 12, 12
Bodyweight upright or Bench dips 
10, 10, 10, 10

Close grip bench press 1 & 1/2 reps
(1 & 1/2 is 1 rep)
8, 8, 8, 8

Dual cable tricep extensions 
12, 12, 12, 12

Rope press downs
(Standing upright then into leaning forward)
20, 20, 16, 16

- Keep your core tight and your back straight. 
- Bring your hands up and together squeezing your pecs
- Lower slowly

Low to high cable fly

- 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

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

High to low 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

We are hitting our presses then right into those upright dips or bench dips

- 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 neutral chest press into standard press

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

Dips leaning forward (use band or bench if needed)

Chest superset

Complete a full rep then back into a partial rep. Keeping tension and engaging your triceps the whole time

Close bench press (full rep half reps)

With cables crossed in either hand, nice neutral spine. Elbows turned out slightly extend your arms out and squeeze those triceps

Dual cable crossbody tricep extensions

- 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/Triceps | Tuesday | 12/27

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

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/Triceps | Tuesday | 12/27

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