Name: Playbook - Kyle Carillet - Push Day | Day 2
Uploaded: 2023-09-17T16:10:27.615Z
Duration: 70 min
Description: Push Day | Day 2

Everything about this workout 💪 👌 🙌 !!

Angie

Chest is smoked, arms are toast, great workout.

Joab

Alex Peto

Push Day

High to low cable flys
12, 12, 12, 12
Bent over single cable fly
10, 10, 10, 10

Flat chest press
12, 10, 8, 6
Lateral raises 
15, 15, 15, F

Incline Machine chest press
12, 12, 10, 10
Alternating iso hold front raises
12, 12, 12, 12

Bodyweight dips or machine
(Nice and slow)
10, 10, 10

Overhead rope extension 
10, 10, 10, 10
Standing rope extension 
10, 10, 10, 10

Upright row to press 
50

Fun superset here to throw a little blood and volume at our chest to warm up. Starting with some high to low flys then going into bent over single arm cable flys and really squeezing and keeping tension on each rep!

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

Using a single handle cable attachment lean forward to almost 90 degrees and preform a fly. Make sure to let the pec stretch as far back as possible then preform the fly and squeeze at the end of the movement.

Single arm cable bent over fly (big stretch)

Superset

Starting with our big strength movement here, hit your presses then jump into those lateral 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

- 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

Dumbbell Superset

Starting with our heavy machine chest press nice and slow really pushing on these then jumping into those dumbbells front raises

- 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

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

Dumbbell front raises

- Place band around arms of dip machine and stand on band to hold tension
- Lean forward to apply more tension on your chest
- Maintain control and stability

Assisted Dips leaning forward/or machine dips

Starting with the rope attachment here with our overhead rope extensions then directly into those standing rope extensions.

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

Overhead rope tricep extensions

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Rope tricep extension

Tricep Superset

(Break these reps up that beat fits you, I’m going to be doing 10 reps and resting 20 seconds between sets) *drop weight as needed

Starting with an ez-bar down my the hips use some momentum to bring it up like an upright row then we are going to flip our elbows down and under the bar and go into a press. (Similar to a clean and press)

Ez-bar upright row to press *read notes

Push Day | Day 2

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

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 | Day 2

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