Name: Playbook - Kyle Carillet - Push Day | Monday | 8/29
Uploaded: 2023-09-17T16:10:27.137Z
Duration: 65 min
Description: Push Day | Monday | 8/29

Like it alot. Especially that I struggle to finish the entire exercise. It makes me learn to never to quit

John

Push Day

Pec dec flys 
(5 second stretch before first rep)
14, 12, 10, 8

Superset:
Chest key press
10, 10, 10, 10
Negative push up with stretch 
10, 10, F, F

Incline chest press neutral to standard 
(Pick a challenging weight only 1-2 reps left in the tank each set)
16, 16, 16, 16 


Flat bench barbell/or dumbbell press
(3-4 second negatives) 
12, 10, 8, 6 
(Single arm low to high cable fly/can also use dumbbell as alternative)
12, 12, 12, 12

Machine shoulder press
(Slow negative 3-4 seconds)
14, 12, 10, 8 drop 14 *last set drop set
Machine lateral raises
14, 12, 10, 10 drop 14 *last set drop set

Superset:
Tricep underhand press down
10, 10, 10, 10
Tricep overhand press down
10, 10, 10, 10

Rope extensions 
50 reps

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@Kylecarillet

- Press back firmly against pad with feet on the floor
- Grip the pec deck handles with a slight bend at the elbow
- Bring the handles in front of your chest and pause
- Slowly release back to starting position

Pec deck flys (5 second stretch to start)

Take your time with the key presses start light and work your way up to a solid feeling 10 reps then start set after done go right to those negative push ups.

- Begin by lying supine on a flat bench with dumbbells above your chest, palms toward your feet
- Rotate and lower the dumbbells to an underhand grip at chest level
- Reverse the movement back up over your chest

Flat dumbbell key press

Negative push up (2-3 seconds neg with a 1 sec pause)

Chest superset

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Incline dumbbell neutral chest press into standard press

This push is all about slow negatives and time under tension so take your time! 
After first set of barbell presses are done jump right into the single arm flys!

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly
- Lower down taking 3-5 seconds until the bar touches your chest 
- Press up engaging your chest

Eccentric barbell bench press (3-5 sec)

Like you would preform a normal dual are low to high fly, here were just using one handle to get come of a focus and take time squeezing that pec every rep.

Single arm fly low to high

Superset

*last set of presses and raises are a drop set, so hit your 8 reps drop weight then 14 more.
These are nice and slow with a big squeeze at the top on every rep then into lateral raises.

Sitting reverse on the shoulder press Machine it takes a little stain of the shoulders and hits the front Delts a little more.

Reverse machine shoulder press (3-4 second negative)

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

Machine lateral raise

Shoulder superset

Using the same Ez-bar start with an underhand tricep press down then after 10 reps change grip to overhand and 10 more!

- Stand tall, abs engaged and upper arms locked at your sides
- Pull the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable EZ-bar reverse grip tricep extension

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable EZ-bar tricep extension

Arm superset

- 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

Push Day | Monday | 8/29

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

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 | Monday | 8/29

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