Name: Playbook - Kyle Carillet - Chest and Tri’s | Day 1
Uploaded: 2023-09-17T16:10:27.644Z
Duration: 70 min
Description: Chest and Tri’s | Day 1

Really pumped after this workout 💪 🙌

Angie

Really enjoyed this program with good volume and variation of movements to hit the chest and triceps 💪🏽👍🏽🙌🏽

Erik

Great workout and pump brother. Glad to be back in the circuit

Sean Ryan

Chelsea

Chest and Tri’s

Flat chest press
12, 10, 8, 8

Single arm machine press
12, 12, 12

Machine press 
(Take minimal rest here as you can)
50 reps 

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

High to low cable flys
15, 15, 15, 15

crossbody tricep extensions 
20, 20, 20

Underhand grip dual hand press downs 
12, 12, 12 drop 12

Rope press downs 
12, 12, 12 drop 12

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

Flat dumbbell press

- Turn sideways on the bench 
- Position hand at chest height
- Push handle out, across the front of your body

Single arm hammer strength incline press (side facing)

*minimum rest here, take 4-5 seconds rest and knock out more reps until you hit 50!

- 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 extension then return to starting position

Plate loaded machine flat chest press

We are hitting those incline presses and right into those underhand presses nice and slow on these it’s all about the squeeze

- 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

Incline superset

Set both pulleys as high as possible and select the desired weight.

Grasp both handles with a neutral grip and take a step forward to split the stance.

Press the handles to lockout while flexing the pecs and extending the elbows.
Keep a slight bend in the elbows, move entirely at the shoulder joint, and slowly allow the arms to open while the pecs stretch.

Return to the starting position by flexing your pecs and bringing the handles together at bellybutton height.
Slowly lower back to the starting position and repeat for the desired number of repetitions.

High to low cable flys

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

Same idea as an overhand press down but with 2 single handles and an underhand grip to hit the triceps differently here. Big squeeze at the bottom and a nice stretch at the top on every rep!

Underhand dual handle press downs *last set drop set

- Begin with rope in both hands and elbows bent 90 degrees
- step back from cable machine and bend at your hips to a 45’ angle
- Extend elbows and engage triceps pressing straight down and focusing on the squeeze

Cable rope triceps extensions *last set drop set

Chest and Tri’s | Day 1

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 and Tri’s | Day 1

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