Name: Playbook - Kyle Carillet - Chest/shoulders | Saturday | 9/3
Uploaded: 2023-09-17T16:10:27.126Z
Duration: 65 min
Description: Chest/shoulders | Saturday | 9/3

John

Cable standing chest fly's 
4x15

superset:
cable fly's low squeeze to high
4x15
plate loaded machine incline chest press
12, 10, 10, 8

Single arm machine chest press
4x10

decline cable fly
4x15

dumbbell seated shoulder press
16, 14, 12, 10

Tri-set:  4x10
Rope face pulls
lying rope upright row
lying rope front raise

Around the world lateral raise
4x8

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@kylecarillet

Preform your standing cable flys then go right into low-high flys take your time, go lighter if needed it’s all about the squeeze here!!!

- 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

Preform a low cable fly keep that squeeze the entire time while moving hands through the whole range of motion once above or around your head return to the starting position slowly while getting a big stretch in your best and repeat

Cable flys low squeezing to high

Cable superset

- 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 contraction then return to starting position

Plate loaded machine incline chest press

- Start with your arm at 90 and press up until you reach full extension
- Keep your core tight

Single arm machine chest press (each arm)

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

Decline cable fly

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

- Pull the cable towards your face with elbows flared outward

Rope seated Face pulls

- Hold the rope in front of your body
- Raise your elbows up and to the sides, pulling the rope towards your chin
- Pause at the top, elbows no higher than the shoulders
- Return the cable back to starting position with control.

Cable laying rope upright row

- Lying on the floor 
- Hold the rope with your palms facing each other
- Raise forward and up until shoulder height pausing at the top 
- Lower with a slow controlled motion

Cable lying rope front raise

Rope shoulder tri-set

Going from a lateral raise into a front raise then into a raise up past your head!

Around the world lateral raises

Chest/shoulders | Saturday | 9/3

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

Angie

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/shoulders | Saturday | 9/3

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