Name: Playbook - Kyle Carillet - Push Day | 2/28
Uploaded: 2023-09-17T16:10:27.520Z
Duration: 75 min
Description: Push Day | 2/28

Diego

Michele

Chelsea

Sean Ryan

Zachary

Probably one of the best shoulder/cheat pumps I've had!!

Angie

Cieran

Cable standing chest flys 
15, 15, 15

Slight incline dumbbell press
12, 12, 10, 10

Incline smith machine press
(Nice and slow on these with a big squeeze)
12, 10, 8, 6

machine chest press
(Warm up to a heavy 12 reps here, rest 20 seconds and hit that same weight to try for 10 reps, rest 20 seconds and try for 8 then 6)
12, 10, 8, 6

6 point shoulder raise
8, 8, 8


Dumbbell rear Delt flys
15, 15, 15
Dumbbell “Y” raises 
12, 12, 12

Spidercrawls
(Up the wall and down is 1 rep)
3, 3, 3, 3

Dumbbell tricep extensions
15, 12, 10
Dual rope tricep extensions
15, 12, 10

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together engaging your chest
- Pause and let your arms return back to the starting position

Cable standing flat chest fly’s

- Set a bench with a slight incline 
- Press the dumbbells straight up reaching full extension
- Come down until your arms reach 90 degrees

Slight incline dumbbell press

- 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

(Warm up to a heavy 12 reps here, rest 20 seconds and hit that same weight to try for 10 reps, rest 20 seconds and try for 8 then 6)

- 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

machine chest press *read notes

- Sit on a bench with with back straight
- hold dumbbells at sides with palms facing in
- lift arms to your sides until parallel with shoulder
- then bring arms to front 
- now straight up till arms extended overhead
- immediately retrace steps until back to starting position. 
- repeat

6 point shoulder raise

Complete the rear Delt flys and then immediately complete the “Y” raises.  These will burn so make sure to choose a lighter weight and really focus on keeping your form good.

- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with you shoulders
- Lower with control back to starting position.

Dumbbell seated rear delt fly’s

- Support your chest into an incline bench
- With a dumbbell in each hand raise the dumbbells up in a Y motion
- Lower the dumbbells back down to starting position

Reverse incline dumbbell y raise

Shoulder raise superset

- with a band looped around each wrist, stand facing a wall a little less then arm length away. 
- place arms on wall in front of you then stretch band until each arm is locked out to each side. 
- keeping the tension in the band walk hands up and down the wall keeping your fingers in the wall. 

- 1 round is up and down the wall

Spidercrawls

Focus on the Tricep squeeze here. Move slow and controlled and allow the muscle to fully contract

- From incline bench hold a dumbbell in each hand with elbows at the sides of your head
- Bend elbows to drop dumbbells down behind the head
- Extend elbows to return to starting

Dumbbell incline triceps extensions

- Begin with rope in both hands and elbows bent 90 degrees
- step back from cable machine and bend at your hips to a 45’ angle
- Extend elbows and engage triceps pressing straight down and focusing on the squeeze

Cable rope triceps extensions

Tricep superset

Push Day | 2/28

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

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 | 2/28

Community

More workouts from Kyle Carillet