Name: Playbook - Kyle Carillet - Push Day
Uploaded: 2023-08-31T21:57:22.441Z
Duration: 65 min
Description: Push Day

Sean Ryan

Before these workouts, I always felt like I was lacking on certain muscle groups... no more!!!!

Angie

Seated dips
20, 16, 14, 12

Dumbbell pause presses
10, 10, 8, 8

Alternating shoulder press
16, 14, 12, 10

Incline chest press 
Sets 1 & 2 - 8 standard 8 hammer
Set 3 & 4 - 6 standard 6 hammer
16, 16, 12, 12

Cable adductions 
15, 15, 15, 15
Cable crossovers 
15, 15, 15, 15

Seated lateral raises
20, 16, 14, 12 drop 40

V-bar press downs
14, 12, 12, 10
V-bar overhead extensions 
14, 12, 12, 10

- 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

Seated machine dips

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

Keeping tension tight, with one arm always in the upward position

Seated alternating shoulder press

Sets 1 & 2 - 8 standard, 8 hammer
Sets 3 & 4 - 6 standard, 6 hammer

- 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

Standing tall with a neutral spine, a handle in either hand, coming from a high to low position with the cables then crossing hands at the bottom.

Standing cable adduction crossovers

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

Cable crossovers

Superset

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

Dumbbell seated lateral raise (last set drop set 40 reps)

- 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

Bench over with a neutral spine press bar forward and squeeze, let it return to just behind your head and repeat.

Overhead v-bar extensions

Push Day

Great. Only did the back section. Thanks you Kyle

John

Rizzo

Gosh my arms were freaking blasted by the time I got to dips and pull ups. Dealing strong…and dead.

Joab

Chest & Back

Deanna

Enjoyed, unfortunately my gym doesn't have a few of the machines or areas to do some of the movements. Great workout overall. Thank you Kyle

Back & hint of bi’s

Great chest and tris. Definitely feeling it.

Andre

Great chest pump. Can feel all the muscle fibers strengting out. Thanks you Kyle.
Happy belated birthday.

Chest & hint of tri’s

Michele

Krystal Gamino

Brutal. The tri-set with the rope cable was brutal. I’ve done CrossFit for years, and that tri-set was the earliest in the morning I’ve ever had a slice of humble pie.

Jesse

Arms/Shoulders

Loved it. Feeled the muscles with blood. Thank you Kyle

James

Back

I love these workouts because I don’t have to think about a plan every day. I just follow it!

Push Day

Community

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