Name: Playbook - Kyle Carillet - PUSH | Day 1
Uploaded: 2023-12-11T01:44:32.615Z
Duration: 70 min
Description: PUSH | Day 1

Michele

PUSH

Floor smith machine press
14, 12, 10, 10, 8

Slight incline dumbbell press
14, 12, 10, 10, 8

Kneeling high to low cable press
12, 12, 12, F

Barbell or machine press
12, 10, 10, 8

Machine lateral raise
20, 16, 14, 12, 10

Cable rope front raise
12, 12, 12

Rope tricep extensions (TUT)
12, 12, 10, 10

- Lying on the floor with knees bent 
- Lower weights to your chest 
- Press dumbbells/barbell back up over your chest

Smith machine/Dumbbell floor chest press

- Set a bench with a slight incline 
- Press the dumbbells straight up reaching full extension
- Come down until your arms reach 90 degrees

Slight incline dumbbell press

- Start kneeling on a pad between the cables, cables set on the higher position and hands just outside the chest
- Press your hands up engaging your chest
- Pause and let your arms return back to the starting position

Kneeling high to low cable press

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Barbell shoulder press

- Keep a slight bend at the elbow
- Raise your arms laterally until you reach shoulder height
- Lower with a slow and controlled movement

Machine lateral raise

- Straddle the cable and hold the rope with your palms facing each other 
- Raise your arms forward and up until shoulder height pausing at the top
- Lower with a slow controlled motion

Cable standing rope front raise

*These are going nice and slow, ever rep we are being intentional and squeezing and slowly retracting.

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Leaning forward Rope tricep extension (TUT)

PUSH | Day 1

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

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

PUSH | Day 1

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