Name: Playbook - Kyle Carillet - W3/D2 Big Chest and Triceps
Uploaded: 2024-01-28T23:08:58.090Z
Duration: 70 min
Description: W3/D2 Big Chest and Triceps

Daysha

Angie

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

Michele

Chelsea

Seth

Sean Ryan

Big Chest and Triceps 

Warm up:
Scap push ups 
8, 8, 8
Floor Rotational kettlebell or dumbbell press
12, 12, 12 

Flat dumbbell or barbell press
(Heavy reps here)
12, 10, 10, 8
Weighted bench dips
(Substitute with machine dips if needed)
15, 15, 12, 12

Incline hammer grip to standard 
16, 16, 12, 12
Incline hex press
10, 10, 10, 10

High to low flys or adduction 
15, 15, 15, 15

Standing flat cable flys
12, 14, 16, 20 drop Failure

Laying dumbbell skull crusher 
15, 15, 15, 15
V-bar Tricep press down 
12, 12, 15, 15

We are hitting our scap push ups then into those rotational floor presses

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

Laying on our back with a dumbbell in either hand starting with elbows by our side with palms facing us, press up as we rotate our palms facing away from us now with a big emphasis on squeezing our chest at the top of the movement.

Rotational floor press

Warm up:

We are hitting our heavy dumbbell presses or bench press here, then using that same bench and a small box we will jump directly into our weighted dips(use a dip machine if needed)

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

Flat dumbbell press

- Place your hands on the front edge of the bench just outside hips
- Place your feet on another bench in front of you and a weight plate on your lap
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Weighted bench dips

Chest superset

Starting with our incline presses here (half reps will be hammer grip then switch to a standard grip at top and finish reps) then directly into those lighter hex presses!

(Half of the reps will be hammer grip then half reps standard grip)

- 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 presses

- Lay on your back with a dumbbell in each hand 
- Lower the dumbbells down, keeping your elbows close to your sides
- Press the dumbbells back up to the starting position

Dumbbel close grip hex press

Incline superset

Standing tall with a neutral spine, a handle in either hand, coming from a high to low position with the cables then crossing hands at the bottom.

Standing cable adduction crossovers

- 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

Last superset here! Hitting our floor skull crushers then into those v-bar press downs!

Laying flat in the floor with a dumbbell in each hand low slowly until the dumbbell reach the floor behind your head and press back up.

Floor dumbbell skull crushers

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

V-bar tricep extension

Tricep finisher 🔥

W3/D2 Big Chest and Triceps

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

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

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 🔥

W3/D2 Big Chest and Triceps

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