Name: Playbook - Kyle Carillet - Push Day | Monday | 10/10
Uploaded: 2023-09-17T16:10:27.294Z
Duration: 65 min
Description: Push Day | Monday | 10/10

Running low on time so I cut this in half and it was still brutal....

Rizzo

This is one of the good ones. 💪🏽😎

John

Solid overall workout. Ready for tomorrows!

Ryan St James

Push Day

Incline push ups
    Warm-up 


*time under tension, big squeezes and stretches here! Let’s go! 
Superset:
Incline chest flys
15, 15, 15, 15
Incline cable press
10, 10, 10, 10

Dumbbell shoulder press
14, 12, 10, 10

Dumbbell flat pause presses
(2-3 second negative at the bottom)
8, 8, 8, 8
Hex press DB’s or plate
10, 10, 10, 10

Tricep rope extensions straight/leaning forward 
10 reps upright, 10 reps leaning forward(big stretch)
20, 20, 20, 20

Kneeling land mine press 
14, 12, 10, 8
Floor dumbbell skull crushers
(2-3 second negatives on the way down)
12, 12, 12, 12 

Tri-set:
Y’s T’s and I’s raises
Y’s 10, 10, 10, 10
T’s 10, 10, 10, 10
I’s  10, 10, 10, 10

*take your time, nice and slow, embrace the squeeze on every rep! 

This is a superset so hit your set of flys then into presses.

- Keep your core tight and your back straight. 
- Bring your hands up and together squeezing your pecs
- Lower slowly

Incline cable fly

- Start seated on an incline bench between the cables, hands just outside the chest
- Press your hands up engaging your chest
- Pause and let your arms return back to the starting position

Incline cable chest press

Cable superset

- 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

*start slow and work up to a challenging weight on these, same reps on sets but make sure and challenge yourself.

So just like the standard dumbbell chest press all we are doing is pausing for about 2-3 seconds at the bottom of the rep and driving through at the end!

Dumbbell flat press with pause

- Lay on your back with a dumbbell in each hand 
- Lower the dumbbells down, keeping your elbows close to your sides
- Press the dumbbells back up to the starting position

Dumbbel close grip hex press

Dumbbell superset

*standing upright rust 10 reps next lean forward big stretch and squeeze!

- Bend over to 90 degrees and perform a tricep extension
- Allow for a good stretch and contraction

Standing extensions into leaning forward rope extension

Another superset here, landmines take your time this isn’t a heavy movement but an isolated one. After these jump into the floor skulls and make sure to add in 2-3 second negatives on these!

- Begin in kneeling position and brace your core
- With your elbows slightly in front of you 
- Press the end of the landmine barbell up engaging your upper chest
- Lower with control back to starting position

Kneeling landmine 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

Superset

Some lighter work on the shoulder and rotator cuffs to end with these Y’s T’s and I’s.
Nice and slow squeezing through each rep!

Chest stays supported and up. Arms stay straight come back at a 30 degree angle while shoulders and back retract and squeeze!

Incline Y raises

This is basically a reverse fly here, chest is supported and elbows bent slightly arms come up to 180 degrees focusing on the rear delts

Incline T raises

Just like a front raise here but thumbs stay pointed up the whole time.

Incline I raises

Delt triset

Can be running, biking, steady walk on a treadmill! 

My favorite is a treadmill set at 3.5mph 5% incline for 20 minutes! 🔥

Push Day | Monday | 10/10

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