Name: Playbook - Kyle Carillet - PUSH | Day 1
Uploaded: 2024-01-29T01:42:21.936Z
Duration: 70 min
Description: PUSH | Day 1

Boom 💥!! Arms and chest are feeling fatigued... lifting will be fun for a couple days !

Angie

Push

High to low Chest supported cable fly
12, 12, 10, 10, F

Flat smith bench press or dumbbells
(Last 4 sets is a cluster set, 4 sets of 6 with 10 seconds rest between sets)
10, 10, 6, 6, 6, 6

Incline Machine chest press
12, 12, 10, 10, F

Push-ups, go on knees if needed 
50 reps

Cable lateral raises
15, 15, 15, 15

Rope overhead extensions 
10, 10, 10, 10
Standing rope extensions 
10, 10, 10, 10

Using a bench set at a high incline, rest your torso on the bench and preform high to low flys.

Chest supported high to low fly

Flat smith bench press or dumbbells
(Last 4 sets is a cluster set, 4 sets of 6 with 10 seconds rest between sets)
10, 10, 6, 6, 6, 6

- Keep your back flat on the bench 
- Lower bar to your mid chest
- Press bar to starting position

Flat bench (smith machine) or dumbbell *read notes

- 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 hands on a box
- Perform a push-up coming down slowly
- Keep your core engaged

Incline push up

Just like a traditional lateral raise but using the cables here, if weight is to heavy then switch to dumbbells!

Cable lateral raise

Starting heavier with our overhead rope extensions then turning around and hitting out forward standing extensions! 🔥

- Begin with your back to the to cable and hands over head, elbows bent 90 degrees
- Pull rope cable so that elbows are straight, slowly return to start

Cable rope overhead triceps extensions

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps

Cable rope triceps extensions

Triceps finisher 🔥

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

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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