Name: Playbook - Kyle Carillet - Push Day | Day 1
Uploaded: 2023-09-17T16:10:27.671Z
Duration: 70 min
Description: Push Day | Day 1

Michele

Fantastic start to the week! Phew 💪😜

Angie

Great program. Got a great pump today 💪🏽☺️

Erik

Sean Ryan

Chelsea

Push-ups are my enemy like burpees. I’ll blame my 6-4 frame but I know I gotta put that work in 😂

Ryan

William

Push day 

High to low cable fly’s 
15, 15, 15, 15

Incline machine chest press
(Slow here work for each rep)
14, 12, 10, 8

Flat chest press dumbbell or barbell 
12, 10, 8
Underhand dumbbell front raises
(Reps for both sides)
20, 20, 20

Push ups 
(Break up as needed)
50

Standing Cable lateral raises
(No handles on these just cross and grab the cables, if still to heavy use dumbbells instead)
20, 20, 20, 20

Seated shoulder presses 
12, 10, 8
6 way lateral raises 
7, 7, 7

Underhand press downs into overhand press downs dual handles or ez-bar
(10 reps under 10 overhand)
20, 20, 20, 20

Rope extensions 
16, 14, 12 drop Failure

Set both pulleys as high as possible and select the desired weight.

Grasp both handles with a neutral grip and take a step forward to split the stance.

Press the handles to lockout while flexing the pecs and extending the elbows.
Keep a slight bend in the elbows, move entirely at the shoulder joint, and slowly allow the arms to open while the pecs stretch.

Return to the starting position by flexing your pecs and bringing the handles together at bellybutton height.
Slowly lower back to the starting position and repeat for the desired number of repetitions.

High to low cable flys

- 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)

Take your time here get warmed up with a few sets then into your working sets here. Starting with those heavier flat chest presses then directly into those alternating underhand dumbbell raises

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

Flat dumbbell press

Step 1 – stand upright with your back straight and hold the dumbbells at the level of your thighs

Step 2 – lift the dumbbell up front until you reach the level of your shoulders.

Step 3 – go back to your original position where the dumbbell were at the level of your thighs then repeat with other arm. 

Step 4 – Repeat this pattern for the desired number of reps.

Underhand dumbbell front raise

Dumbbell superset

- Start with your hands just outside the shoulders - Bend at the elbows to come down
- Keep your core tight as you lower
- Extend your arms engaging your chest as you push up

Push-ups

Just like a traditional lateral raise but using the cables here, if weight is to heavy then switch to dumbbells!

Cable lateral raise

Starting with those dumbbell shoulder presses then right into our 6 point lateral raises!

- 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

- 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

Using 2 single handles attached to a high set cable, grip the handles with palms up to start. Leaning forward slightly, flexing the triceps to fully extend arms, after 10 reps, flip the handles over so you now have an overhand grip and repeat for 10 more reps.

Dual handle Underhand to overhand tricep cable press downs

- 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

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

Community

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