Name: Playbook - Kyle Carillet - W6/D5 UPPER (touch-up)
Uploaded: 2024-01-28T23:08:58.208Z
Duration: 65 min
Description: W6/D5 UPPER (touch-up)

Great workout and burn 🔥 
Let's keep going

Sean Ryan

Angie

Upper-touch up


High - low cable flys
10, 10, 10, 10
Low - high cable flys
10, 10, 10, 10

Wid grip lat pulldown
12, 12, 12
Underhand grip lat pulldown
10, 10, 10

Barbell pin press 
10, 10, 10
Negative pushup
10, 10, failure 

Dual handle Seated row
(If your gym doesn’t have dual cables just attach 2 handles to the single cable)
12, 12, 12, 12

Tri-set:
(Weight will drops down each set)
Chest supported front raise
10, 10, 10
Chest supported laterals 
20, 20, 20
Chest supported Delt swings
10, 10, 10

Fun superset here to throw a little blood and volume at our chest to warm up. Starting with some high to low flys then moving the cables down to hit some low to high flys then we’ll take our 60sec rest!

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

- Keep your core tight and your back straight. 
- Bring your hands up and together squeezing your pecs
- Lower slowly

Low to high cable fly

Superset

Jumping into this lat superset we’ll hit some heavier wide grip pulldowns then drop weight slightly and go right into those underhand grip pulldowns then we rest!

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown (slight pause slower negative)

- Hold the bar with your palms facing you
- As you pull the bar down lean back slightly 
- Engage your back as you pulldown 
- Return with a controlled movement

Underhand grip lat pulldown (pump it out)

Lat pulldown superset

Yes another super set here, we are going to get a few warm up sets on these presses then we will have 2-3 heavier working set. Using the safety bar or even laying floor presses, working on the top half of our press with these then jumping into some slow negative push-up to hit the bottom half!

The pin press is your standard bench press with the bench safeties set up to where the bar lands on them before it touches your chest. This forces you to press the bar from a complete stop, eliminating any rebound effect and requiring a greater amount of force to be generated at this point.

Barbell pin press (2-3 second negative)

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

Chest superset

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated dual cable row

We are moving from exercise 1-3 here then taking a rest and repeating! Take your time and make these reps full range of motion and controlled and we will have the Delts burning in no time!

- Lay face down on an incline bench with a dumbbell in each hand
- Raise the dumbbells forward
- Lower to starting position

Dumbbell incline front raises (prone)

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

Incline Dumbbell lateral raises

These might seem odd but all we are doing is bringing back our arms in a Y shape and trying to control them as much as possible, engaging our rear Delts and keeping tension on them through each rep!

Incline rear Delt swings

Delt Tri-set 💥

W6/D5 UPPER (touch-up)

Krystal Gamino

Great! First day back in the gym after about a year and a half! Can’t wait for the next workout! Already feeling it!

Ethan

Alex

W1/D1 Back and Biceps

This was an amazing workout! Liable to leave anyone with jello arms and shaking pecs!

Wyatt Larson

W1/D2 Chest and Triceps

Those leg raises are no joke!! Great workout overall and feel great!

First time doing legs and really committing. I’m drenched in sweat and sore!

Legs this week were a killer. Forgot how weak my left leg was so I took a lighter load on it

Andrew

W1/D3 Quads, Glutes, calves

Brutal! I did enjoy the side raises though

Michele

W1/D4 Big Delt Day

Lucy

W1/D5 Arms and Abs

Brutal workout brother! Legs are jello and lead at the same time 🤙🏼

The lunges with the squats are my new favorite! Legs are jello!

Ryan Lindsay

W1/D6 Hamstrings, Glutes, Quads

W1/D7 Rest Day

Enjoyed a majority of the workout but I’m happy to be done! 😂

W2/D1 Back and Biceps

Killer! But I definitely enjoyed the last few workouts

Great workout! First time doing chest that I really focused on good form and going slow!

W2/D2 Chest and Triceps

This leg day is on steroids compared to any others of I’ve done 😂

I sore, that’s for sure! Great workout, never sweat so much doing legs as I have the last 2 weeks

Great! I really felt this one. I like how it challenge me.

W6/D5 UPPER (touch-up)

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