Name: Playbook - Kyle Carillet - Push Day | Day 1
Uploaded: 2024-01-15T02:08:37.940Z
Duration: 70 min
Description: Push Day | Day 1

Ketan

Ryan Lindsay

Seated or standing 
Cable flys into presses

Incline smith machine 

Machine chest press

1 set of dips

Run the rack lateral raises

Overhead triceps extensions 

Standing tricep extensions

These can be done standing if a bench is not available. Starting with those flys then right into those presses.

Using a bench that is set at 90 degrees with a cable in either hand set just below the shoulders. With a slight bend in the elbow being hands just I don’t of you squeezing your chest just until hands touch.

Seated cable fly

Using a bench that is set at 90 degrees with a cable in either hand set just below the shoulders. With a 90 degree bend in the elbows out beside your chest. Press hands forward as palms stay facing down, squeezing your chest just until hands touch.

Seated cable press

Cable chest superset (seated or standing)

- Keep your back flat on the bench 
- Lower bar to your mid chest
- Press bar to starting position

Incline bench (smith machine) HEAVY LAST 2 sets

- 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 extension then return to starting position

Banded machine flat chest press - HEAVY LAST 2 SETS

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

Machine dips (1 set of 50 rep burn out) drop weight

Lateral raises RUN THE RACK
(Break reps into smaller sets with minimal rest, start with heavier dumbbells then drops as needed. I started with 35lb dumbbells and finished with 5lb just for an example. You can also just use your arms if it gets too tough)
80 reps

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises RUN THE RACK 80 reps🔥

- Begin with your back to the to cable and hands over head, elbows bent 90 degrees
- Pull rope cable so that elbows are straight, slowly return to start

Cable rope overhead triceps extensions

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps

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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