Name: Playbook - Kyle Carillet - PUSH DAY | Day 1
Uploaded: 2024-04-14T23:47:47.021Z
Duration: 70 min
Description: PUSH DAY | Day 1

Chelsea

Daniel

Great Monday kickoff! Have a great week everyone! 🤟🏻

Marc

Push 

Rope press downs 
(Weight increases each set)
10, 10, 10, 10

Incline smith bench press
12, 10, 8, drop 15

Incline smith shoulder press
12, 10, 10, 8

Dumbbell flat presses (heavy) 
10, 10, 8, F

Lateral raises cable or dumbbell 
(Start heavy then drop weight each set)
8, 10, 12, 16, 20

Cable flys or pec deck 
Heavy ish BIG squeeze 
15, 12, 10, F

Cable press downs
(Keep weight in the heavy side first 2 sets)
15, 15, F, F
Push ups 
( go to knees if needed)
10-15, 10-15, F, F

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

Cable rope triceps extensions

- Start by laying on the bench with the barbell at the top of your chest. 
- Press up with explosion 
- Lower slowly back down to starting position
- repeat desired amount of reps

Smith machine incline barbell press

- Start by sitting with the barbell at your chin
- Press directly up overhead
- Lower slowly back to starting position

Smith machine seated barbell press

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

Flat dumbbell press

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

Dumbbell lateral raises

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

Starting with those tricep press down then right into push-ups

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable EZ-bar tricep extension

- Start with your hands just outside the shoulders - Bend at the elbows to come down
- Keep your core tight as you lower
- Extend your arms engaging your chest as you push up

Push-ups

Finishing superset

PUSH DAY | Day 1

Push Day | Day 1

Pull Day | Day 2

Leg Day | Day 3

Arm & splash of Delts | Day 4

Chest & Back | Day 5

Leg Day Dose | Day 6

Rest Day 🍦| Day 7

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

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

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

PUSH DAY | Day 1

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