Name: Playbook - Kyle Carillet - W1/D2 Chest and Triceps
Uploaded: 2024-01-28T23:08:58.024Z
Duration: 65 min
Description: W1/D2 Chest and Triceps

Krystal Gamino

Ethan

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

Wyatt Larson

Angie

Major burn the second day. Keeping consistent and disciplined to the dedication for self improvement and changes

Andrew

Wow. I'm dead! The 3 super sets at the end killed! Jello arms

Chelsea

Sean Ryan

Maria Marta

Chest and Triceps 

Machine dips
15, 15, 15
Scap push ups
8, 8, 8

Flat Dumbbell or bench press
(Heavy sets here)
12, 12, 10, 10 


Incline dumbbell chest press 
12, 12, 10, 10
Underhand close grip Ez-bar press
12, 12, 12, 12

Leaning forward cable flys
20, 20, 20, 20
Deficit dumbbell push ups
10, 10, F, F


Dumbbell laying skull crushers
12, 12, 12, 12
Laying reverse tricep extensions
15, 15, 15, 15

Starting with a little warm up and mobility here, starting off with those machine dips then directly into scrap push ups. 
These scrap push ups might be something out of the norm so take your time with them and they can definitely be assisted to the knees as well.

- 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

SET-UP: Start in the pushup position, with your hands directly underneath your shoulders, a tight core and a neutral back.

MOVEMENT: Keeping straight arms, simply retract and protract the shoulder blades.

EMPHASIS: Keep the arms as straight as possible and do not allow the elbows to flex. Focus on the function of your shoulder blades - the range of motion is deliberately small. As in a traditional push-up, don't allow the hips or the lower back to sag.

Scap push-ups

Warm-up Compound set

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

Flat dumbbell press or bench press

We are hitting those incline presses and right into those underhand presses nice and slow on these it’s all about the squeeze

- 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 chest press

We are focusing on the upper chest portion here, so keep tension on the chest the whole time pressing and contracting up as high as possible and a deep stretch at the bottom

Ez-bar underhand grip press

Incline superset

Starting with those high volume bent over cable flys then directly into some negative push ups, you can use dumbbells or even just do standard/assisted push ups.

- Bend over hinging at the hip
- Holding a handle in each hand and keeping your arms fully extended 
- Bring your arms down at the same time meeting in the middle then back up
- Pause slightly at the top and come down

Bent over cable flies

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

Compound set Chest burn out 🔥

Starting with our flat dumbbell skull crushers then grabbing some lighter weight and laying chest down on the bench to knock out those dual dumbbell tricep kickbacks.(make sure and give it big squeeze as your arm fully extends)!

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

Dumbbell skull crushers

- Lay face down on a flat bench and hold arms at sides at 90’ 
- Extend your arms back engaging your triceps
- Lower slowly to starting position 
- Keep your core tight

Dumbbell tricep extensions (double)

Triceps superset finisher!

W1/D2 Chest and Triceps

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

Alex

W1/D1 Back and Biceps

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

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.

W2/D3 Quads, Glutes, Hamstrings

The whole workout should be called "Death of the delts". That killed

W2/D4 Delts for Days

Such an amazing workout! Heart rate raised the whole time and feeling an INSANE arm pump!!

W2/D5 Arm Blaster and Abs

Good killer one! Surprisingly enjoyed the glute bridges

Burnout goblet squats 🔥🥵 Enough said

Legs are smoked! Hit 305lbs on the sumo squats for the last two sets of 8 and it was a freaking killer. Loved the burn out, and the great leg pump at the end of the workout.

Joab

W2/D6 Hamstrings, Quads, Glutes, calves

W2/D7 Rest Day

Coming back after a hard week of the flu and this one kicked my butt without doing all of it. But! I loved the sweating it out and getting a strong pump, feeling stronger already.

Great pump, def becoming one of my favourite days!

W3/D1 Back and Biceps

Daysha

Ohhhhhhh that tricep burner is fire 🔥 oh yea love it 😍

W3/D2 Big Chest and Triceps

James

W3/D3 Quads, Glutes, Hamstrings

Marcie

W3/D4 Delts Day

Massive pump 💪 

What's the next challenge?!

W3/D5 Arm Day 600 or 1000 rep challenge!🔥

🔥🔥🔥🔥🔥🔥🔥🔥 feeling the burn!

Great burn brother 🤙🏼

Let's keep going

These leg days are always my favourite 😍

W3/D6 Hamstrings, Glutes, Quads

Enjoy your days off and relax as well brother 🤙🏼

W3/D7 Rest Day

Back has become one of my favourite days since finding your workouts!

W4/D1 Back & Biceps

One of the better chest pumps I've had!! 🔥

Gym was packed but I managed to keep consistent. Day 2 work out done 👍

W4/D2 Chest & Triceps

W4/D3 Quads , Glutes, Hamstrings

Enjoyed this one. Missed shoulders last week and this made up for it. Crazy pump.

Grae

W4/D4 Delts for Days

Love the program! Going up in weight each week and it feels good to see the difference!!

W4/D5 Arm Blaster and Abs

W4/D6 Hamstrings, Glutes, Quads

W4/D7 REST DAY ☀️

Paul

Loving the new change up with chest and delts! Huge pump

W5/D1 Chest & Delts

Drop set at the end of the rope superset 💪🥵🔥

W5/D2 BACK

Ryan St James

W5/D3 LEGS

W5/D4 Arms & Abs

Great workout and pump brother 💪 
Let's keep pushing

Cherry on top to the week! Cmon Saturday!! 🏋️‍♀️🏋️‍♀️

These touch up days are perfect! Hits every little muscle I may have not worked out as good throughout the week!

W5/D5 Upper Touch-up

Great leg day! One of my favorites so far!

Great workout brother. Legs are spent 🤙🏼

W5/D6 Lower Glute & Ham

W5/D7 Rest Day☀️

That was a great back workout. Thanks Kyle.

John

W6/D1 Back

Phew! Currently feeling pumped and shaky💯💪

Good morning. Great workout. Enjoyed each set. Can't wait for tomorrow. Thanks Kyle.

Holy crap! That was fantastic! Great chest day 🔥🔥🔥

W6/D2 Chest & Delts

Great workout and burn 🔥 
Quads are on fire

Jello jello jello!  Honestly becoming my favourite feeling!

W6/D3 LEGS (quad focused)

That ab workout.. clearly I’ve been neglecting couldn’t only do 1x and then cramped.

Ryan

Great workout. Arms on 🔥. Need to workmom Abs more they keep cramping during the exercises. 
Thanks Kyle.

W6/D4 Arms and Abs

Great workout and burn 🔥 
Let's keep going

W6/D5 UPPER (touch-up)

W6/D6 LEGS (glute and Ham focused)

W6/D7 Rest Day ☀️ (take a look)

Great workout!  Only got to 50 reps of last exercise

Deanna

This was a great workout thanks Kyle 🔥 🤜🏻🤛🏻 💪🏻

W7/D1 Chest & Shoulders

W7/D2 Back Attack

W7/D3 LEGS (Quad focused)

After a week of being sick, my abs couldn’t handle the core without cramping crazy, but the arm pump was a great one.

W7/D4 Arms & Abs

Great workout brother! Pump is insane 🤙🏼

W7/D5 UPPER touch-up

Hip thrusters & banded squats 🥵 rounds 2-4 are a lot harder than you think they're going to be

W7/D6 LEGS (Glute and Ham focused)

W7/D7 Rest Day

Great workout brother! Back is burning 🔥

W1/D2 Chest and Triceps

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