Name: Playbook - Kyle Carillet - Push Day | Monday | 10/3
Uploaded: 2023-09-17T16:10:27.273Z
Duration: 75 min
Description: Push Day | Monday | 10/3

Awesome workout man #move more, cook more

James

Michael

Great first day, looking forward to tomorrow!

Karis

Push Day
(Warm up)
Machine dips/ body weight leaning forward 
20, 20, 20, 20

Superset:
Flat DB press (only 1-2 reps left in the tank
10, 10, 10, 10, 10
Single arm DB press  (10 reps each arm)
10, 10, 10, 8, 8, 

Seated shoulder press
12, 10, 8, 6 drop 12

Superset:
Incline alternating machine chest press 
16, 16, 16, 16 (8 reps each arm)
Dumbbells front raises 
12, 12, 12, 12

Rope extensions straight into leaning forward 
(10 reps standing straight 10 reps leaning forward)
20, 20, 20, 20

Standing crossover fly’s (last set is a pump set so drop weight if needed)
10, 14, 16, 20, 30

Standing Lateral raises 
20, 16, 12, 8, last set is to failure so run the rack. Start as heavy as possible with 10 reps and lower weight each set of 10 as you run the rack!

- Keep your elbows close to your body
- Come down until your arms are at about 90 degrees
- Push through your hands extending your engaging your triceps to come up

Seated machine dips

Going straight from flat bench dumbbell presses into a single arm press, definitely drop weight but make it challenging still.

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

Flat dumbbell press

Setting up like a traditional press slightly arched back and heel’s braced on the floor using only 1 arm to press the dumbbell using a neutral/hammer grip

Single arm hammer press

Flat dumbbell superset

*last set is a drop set, hit your 6 reps and lower weight for the last 12 reps 

- 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

* 8 reps each arm

Both side press up, once up always keeping one arm up at all times press weight and alternate arms.

Alternating 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

Chest front Delt Superset

- Bend over to 90 degrees and perform a tricep extension
- Allow for a good stretch and contraction

Standing extensions into leaning forward rope extension

- Get a good stretch 
- Cross your arms over at contraction
- Alternating which arm is in front

Cable crossovers

*last set is to failure so example start with 10 reps at 30lb then 10 reps at 25lb 10 reps at 20lb until you hit 5lbs! Aka run the rack! 💪

- 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/standing lateral raise

Can be running, biking, steady walk on a treadmill! 

My favorite is a treadmill set at 3.5mph 5% incline for 20 minutes! 🔥

Push Day | Monday | 10/3

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