Name: Playbook - Kyle Carillet - Push Day | 3/6
Uploaded: 2023-09-17T16:10:27.546Z
Duration: 70 min
Description: Push Day | 3/6

Great workout and pump brother. Chest, shoulders and tris are on 🔥

Sean Ryan

5 rounds instead of 4 doesn't seem like much, but DAMN🔥🥵💪

Chelsea

Angie

Zachary

Kyle this was a good one it was fire 🔥

Michele

Push Day:

Adduction crossovers 
(Warm up but weight increases each set)
20, 15, 12, 10

Cable flys 
15, 15, 10, 10

Flat db press
10, 10, 8, 8, 6
(Only leave 1-2 reps left in the tank on each set)

Incline DB press
10, 10, 10, 10 (only 1-2 reps left in the tank)
Push ups incline 
10, 10, F, F ( focus on contracting the chest in every rep)

Alternating Shoulder press
16, 16, 12, 12 

Triset:
Laterals  4x 10
Reverse flys 4x 10
Front raise  4x 10

Superset:
V-bar press down leaning forward 
15, 15, 10, 10 drop 10
Overhead v-bar extensions 
15, 15, 10, 10 drop 10

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

Last set, after completing 10 reps, drop weight and hit 10 more reps.


- 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

Complete reps with only about 1-2 let’s in the tank!

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

Flat dumbbell press

Complete your 10 reps on incline chest press close to failure then go right into standing push-ups on the end of the incline bench focus on the squeeze in each push-up.

- 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 chest press

Squeezing and contracting as much as possible

Incline push ups

Chest superset

First two sets 8 reps on each are and last 2 sets 6 reps on each arm! 

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

Seated alternating shoulder press

Complete 10 reps on first exercises then immediately into the next! 

Seated front raises
Lateral raises 
Bent over reverse flys

- From a seated position
- Raise the dumbbells forward and up to shoulder height
- Keep a slight bend at the elbows

Dumbbell seated front raise

- 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

- From a seated position, bend forward bringing your chest to your thighs
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position

Dumbbell seated bent-over reverse fly

Tri-set Delt burner

*The last set is a drop set, so after your 2nd to last 10 reps drop the weight slightly and knock out 10 more reps!

This is our last superset so make it count to burn those triceps out! 

Going from the fist exercise into the second after reps are done!

- 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

Tricep superset

Push Day | 3/6

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 | 3/6

Community

More workouts from Kyle Carillet