Name: Playbook - KICK IT With Kay - 🍒 & 💪🏼
Uploaded: 2024-01-01T12:36:37.286Z
Duration: 60 min
Description: 🍒 & 💪🏼

Chest shoulders and triceps! It’s PUSH day people!

Complete 12 low to high cable flies into 12 cable chest presses. Rest and repeat!

-Start in between two cables with two handle attachments on the lowest notch.
-Step slightly in front of the machine so the handles are starting slightly behind you 
-think about scooping up and flexing your pecs at the top! 
-puff chest up and think about flexing your boobies at the top 
-control the way down

Low to high cable fly

-start with two cables on lowest notch with handle attachments 
-stand slightly in front of the cable machines 
-press up at a slight diagonal with a slight lean forward, flex chest at the top! 

(You should feel this in upper chest NOT shoulders. If you feel it in your shoulders you need to press less “upwards” and more “outwards”

Cable Chest Press

Cable Chest Superset

⭐️Pick a weight where you get to 10-12 reps for first set then increase weight from there each set by 5 lbs if you can! 

If you go way over you’re too light and vice versa! Last rep should be a failure 

⭐️DONT USE LEGS FOR MOMENTUM! Doing as many strict presses as possible 

- With the barbell overhead and arms extended
- Lower weight down to your chest and press back up overhead

Barbell military press

8-10 reps each side per set! Increase weight each set if you can- reps will naturally go down. Just go until 1 rep till failure!


- Start with your arm at 90 degrees with your palm facing you
- Rotate your arm 
- Press straight up keeping your core engaged

Arnold press (single arm)

- Pull towards your face letting your elbows flare out  
*focusing more on rear delts here not back so think less about  squeezing  your shoulder blades together and MORE ABOUT that little dimple on the back of your shoulder 
**pull rope slightly up and higher more towards forward 
- return to the initial position

Seated face pull

*EACH SET IS A DROPSET! GRAB 2 sets of dumbells …one medium heavy (challenging for shoulders) and one half that weight 


EACH SET 
-10 heavier reps into 
-20 additional medium reps



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

Dumbbell lateral raises (dropsets!)

Complete 15 dips right into 15  skull crushers

-keep chest on pad and shoulders down and away from your ears

-push down on a heavy weight and flex the triceps… control the machine on the way up! Don’t let it fling your arms up.

About control here not speed

Tricep dip machine

- Lying on an incline bench
- Raise dumbbells above you to full arm extension
- Hinge at the elbow lowering the dumbbells over and behind your head
- Extend your arms back up activating your triceps

Dumbbell incline skull crusher

Tricep finish

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Emily Williams

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Monica

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Olivia

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Felt the burn 🔥🔥That last superset got me!

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