Name: Playbook - Kyle Carillet - Push Day | Day 1
Uploaded: 2023-12-18T01:57:12.613Z
Duration: 70 min
Description: Push Day | Day 1

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

Machine Flat chest press or dumbbell or barbell 
12, 10, 10, 8

Push ups 
(Break up as needed)
50

Around the world raises
10, 10, 10

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

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

machine chest press (3-4 second negative)

- 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 (optional)

- Stand straight with a dumbbell in each hand
- palms should be facing out the whole time. 
- bring the dumbbells up all the way extended until you get extended all the way above where both meet above your head. 
- slowly lower back down in the same movement and repeat

Around the world raises

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

Cable lateral 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

Chelsea

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

Angie

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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