Name: Playbook - Kyle Carillet - Chest/Tri’s
Uploaded: 2023-08-31T21:57:22.412Z
Duration: 70 min
Description: Chest/Tri’s

Rizzo

Grae

Not sure if you see this or not…. How do you know how far to put the seat back for free the incline workout?

Chase

Chest & hint of Tris:

Pec dec fly’s:
15, 15, 10, 10 drop 10
(Slow and controlled here and at the end of each set before releasing handles let the pecs stretch about 4 seconds) last set hit 10 reps drop weight and 10 more.

Neutral chest press into regular chest press 
4 sets of:
8 reps hammer into 8 reps stands

Superset:
Flat db chest press
12, 10, 10, 8
Leaning forward dips
 8, 8, 8, failure


Flat bench press (3-4 sec negative 1 sec pause big drive up)
8, 8, 10, 10


Cable crossovers 
15, 15, 15, 20, 20

Superset:
Then 2 way triceps
Rope press down:
10, 10, 10, 10
(Directly into)
Rope press down leaning forward
10, 10, 10, 10

- 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

- 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

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly
- Lower down taking 3-5 seconds until the bar touches your chest 
- Press up engaging your chest

Eccentric barbell bench press (3-5 sec)

- 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

Superset

- Get a good stretch 
- Cross your arms over at contraction
- Alternating which arm is in front

Cable crossovers

- 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’s

Great. Only did the back section. Thanks you Kyle

John

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

Sean Ryan

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!

Great work out. Lower and mid lat are pumped. Thank you Kyle.

Great. Just wish there was a way to log the weights.

Great chest work out chest is on fire 🔥

Matias

Chest

Pull Day

Michael

Blake

Going to be hard to brush my teeth tonight!

Chest/Tri’s

Community

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