Name: Playbook - Kyle Carillet - Push Day | Day 1
Uploaded: 2023-09-17T16:10:27.594Z
Duration: 70 min
Description: Push Day | Day 1

James

Sean Ryan

Loved the mix up with more full upper body push. Upper body is definitely feeling shaky and burned out.

Joab

Chelsea

Hella good 🔥 💪🏻 Kyle with beast mode workouts 😍🔥

Michele

Angie

Alex Peto

Push Day

Overhead Tricep extensions
20, 16, 14, 12

Barbell push press
(Get a few warm up sets in here for sure before starting these working sets)
12, 10, 8
Negative push ups
10, 10, 10

Incline machine press (4-5 seconds negative)
(Drop weight for last 2 working sets if needed)
10, 10, 8, 8

Flat close grip bench press
15, 15, 15
Leaning forward dips
20, 20, 20

Standing cable flys higher than normal
(About shoulder height)
20, 16, 14, 12

Floor skull crushers 
12, 12, 12, 12
Around the world raises 
8, 8, 8, 8

- Keep your core tight
- Spread the rope apart at the top of the movement

Overhead rope tricep extensions

Starting off with our barbell push presses then right into those slightly negative push ups

- Begin with your barbell racked just about chest level, we will grab the bar about shoulder width and drive elbows down as we set up to press.
-bend knees slightly and drive up using that momentum to press your barbell overhead 
- Lower down to your shoulders, elbows forward of your body
- Dip torso by bending your knees and press barbell back up overhead

Barbell push press

- Start in a push up position with hands elevated on DB’s/KB’s
- Lower your chest to the ground as far as you can go
- Straighten your elbows to press back up

Deficit push-ups

Push superset

- 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

Plate loaded machine incline chest press (3-4 sec negative)

Starting with our close grip flat chest press then jumping into those leaning forward dips

- Start by lying down with hands close together on the barbell
- Lower weight down until it taps your chest
- Extend arms straight back up

Close grip bench press

Machine or plate loaded press both hands down at the same time while keeping chest up.

Machine dips leaning forward

Superset

- 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 (shoulder level)

Starting with our floor skull crushers then ending with those around the world raises to finish off with beautiful push day!

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

Going from a lateral raise into a front raise then into a raise up past your head!

Around the world lateral raises

Superset finisher🔥

Push Day | Day 1

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

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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