Name: Playbook - Kyle Carillet - PUSH DAY | Day 1
Uploaded: 2024-04-21T23:52:49.393Z
Duration: 70 min
Description: PUSH DAY | Day 1

Chelsea

Marc

PUSH 

V-bar press downs 
15, 15, 15, 15

Superset:
Flat press (barbell or DB)
(1-2 left in the tank)
12, 10, 10, 8
Dumbbell front raises
12, 12, 12, 12

Superset:
Incline dumbbell press neutral to standard 
(8 reps neutral 8 reps standard)
16, 16, 16, 16
Dumbbell floor Skull crushers
10, 14, 16, 20

Upright row to lateral raise
15 rows 15 laterals 
30, 30, 30, 30

Cable crossovers 
15, 15, 15, 15
Banded Push up/regular push up
10, 10, F, F

Optional tricep burn out! 🔥
Machine dips:
(20 seconds between sets)
40, 30, 20, 10

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

V-bar tricep extension

Starting with heavy dumbbell flat presses then directly into those front raises

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

Flat dumbbell press

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

Dumbbell front raises

Superset

* The chest presses are 8 reps neutral grip then 8 reps standard. Right into those floor skull crushers make sure you’re stretching dumbbell all the way back flat to the floor

- 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 neutral chest press into standard press

Laying flat in the floor with a dumbbell in each hand low slowly until the dumbbell reach the floor behind your head and press back up.

Floor dumbbell skull crushers

Using dumbbells we are going to do upright rows chest up dumbbells in and elbows up and out! Then directly into lateral raises, elbows higher than hands nice and controlled

Upright row into lateral raises (15 rows 15 laterals)

- Get a good stretch 
- Cross your arms over at contraction
- Alternating which arm is in front

Cable crossovers

- With the end of a band around each hand and around your back
- Perform push ups with the added band tension

Banded push ups (scale no band/knee assisted)

- Keep your elbows close to your body
- Come down until your arms are at about 90 degrees
- Push through your hands extending your engaging your triceps to come up

Optional tricep burn out 🔥Seated machine dips

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

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

Angie

Lower | Day 6

Rest Day | Day 7

That was longer than expected but I’m toasted 🔥

Kyle

Paul

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

PUSH DAY | Day 1

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