Name: Playbook - Kyle Carillet - W1/D2 Push Day
Uploaded: 2024-01-28T23:08:58.009Z
Duration: 75 min
Description: W1/D2 Push Day

👍🏻 Felt great mind/muscle connection in my chest! 👏🏻👏🏻

Marc

Cable standing chest flys 
15, 15, 15

Slight incline dumbbell press
12, 12, 10, 10

Incline smith machine press
(Nice and slow on these with a big squeeze)
12, 10, 8, 6

machine chest press
(Warm up to a heavy 12 reps here, rest 20 seconds and hit that same weight to try for 10 reps, rest 20 seconds and try for 8 then 6)
12, 10, 8, 6

6 point shoulder raise
8, 8, 8


Dumbbell rear Delt flys
15, 15, 15
Dumbbell “Y” raises 
12, 12, 12

Spidercrawls
(Up the wall and down is 1 rep)
3, 3, 3, 3

Dumbbell tricep extensions
15, 12, 10
Dual rope tricep extensions
15, 12, 10

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together engaging your chest
- Pause and let your arms return back to the starting position

Cable standing flat chest fly’s

- Set a bench with a slight incline 
- Press the dumbbells straight up reaching full extension
- Come down until your arms reach 90 degrees

Slight incline dumbbell press

- Start by laying on the bench with the barbell at the top of your chest. 
- Press up with explosion 
- Lower slowly back down to starting position
- repeat desired amount of reps

Smith machine incline barbell press

(Warm up to a heavy 12 reps here, rest 20 seconds and hit that same weight to try for 10 reps, rest 20 seconds and try for 8 then 6)

- 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

machine chest press *read notes

- Sit on a bench with with back straight
- hold dumbbells at sides with palms facing in
- lift arms to your sides until parallel with shoulder
- then bring arms to front 
- now straight up till arms extended overhead
- immediately retrace steps until back to starting position. 
- repeat

6 point shoulder raise

Complete the rear Delt flys and then immediately complete the “Y” raises.  These will burn so make sure to choose a lighter weight and really focus on keeping your form good.

- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with you shoulders
- Lower with control back to starting position.

Dumbbell seated rear delt fly’s

- Support your chest into an incline bench
- With a dumbbell in each hand raise the dumbbells up in a Y motion
- Lower the dumbbells back down to starting position

Reverse incline dumbbell y raise

Shoulder raise superset

- with a band looped around each wrist, stand facing a wall a little less then arm length away. 
- place arms on wall in front of you then stretch band until each arm is locked out to each side. 
- keeping the tension in the band walk hands up and down the wall keeping your fingers in the wall. 

- 1 round is up and down the wall

Spidercrawls

Focus on the Tricep squeeze here. Move slow and controlled and allow the muscle to fully contract

- From incline bench hold a dumbbell in each hand with elbows at the sides of your head
- Bend elbows to drop dumbbells down behind the head
- Extend elbows to return to starting

Dumbbell incline triceps extensions

- Begin with rope in both hands and elbows bent 90 degrees
- step back from cable machine and bend at your hips to a 45’ angle
- Extend elbows and engage triceps pressing straight down and focusing on the squeeze

Cable rope triceps extensions

Tricep superset

W1/D2 Push Day

Erik

Lucy

W1/D1 Pull day

W1/D3 LEG DAY

Great program 💪🏽👊🏽👍🏽🏋🏻

W1/D4 Arms/Shoulders

W1/D5 Legs

W2/D1 Push Day

W2/D2 Pull Day

W2/D3 Legs (quad focused)

Blake

W2/D4 Arms & Shoulders

W2/D5 Legs (ham & glute focused)

W3/D1 Push Day

W3/D2 Pull Day

W3/D3 Leg day (quad focused)

W3/D4 Arms & Shoulders

W3/D5 Legs (ham & glute focused)

W4/D1 Leg day (quad focused)

W4/D2 Pull Day

W4/D3 Push Day

W4/D4 Arms & Shoulders

W4/D5 Legs (ham & glute focused)

W5/D1 Push Day

W5/D2 Pull Day

I really like the split between quads hamstrings and glutes 👍🏽

W5/D3 Quads, Hamstrings and Glutes

W5/D4 Arms and Shoulders

W5/D5 Glutes and Hamstrings

W6/D1 Pull Day

W6/D2 Push Day

W6/D3 Leg Day (quad focused)

W6/D4 Big Shoulders and Arms

W6/D5 Glutes/Hamstrings

Enjoyed this program.  Great change up of muscle groups and movements 💪🏽👊🏽

W1/D2 Push Day

Community

More workouts from Kyle Carillet