Name: Playbook - KICK IT With Kay - BOOBIES, SHOULDERS & TRICEPS
Uploaded: 2024-01-01T12:36:36.941Z
Duration: 60 min
Description: BOOBIES, SHOULDERS & TRICEPS

Emma Mathews

This is a great upper body killa!

Starts off with two chest exercises for the boobies 🍒
Then goes into shoulder work and a tricep finisher!

REPS: aim for 8-10 reps. As you increase weight reps will naturally decrease 

- Start by lying down with the barbell directly above you (warm up with bar only your first set!)
- Bring your elbows somewhere between being “in” by your Sides abs elbows flaring “out”
-nice wide grip 
‼️before starting make sure your feet are planted firm on the ground, your butt is clenched, and your shoulder blades are squeezed together causing you to have an arch in your back 
- Lower down until the bar touches your chest (in line with nipples)
- Press up engaging your chest

Barbell flat bench press

*increase weight by 5-10 lbs each set! Aim for 8-12 reps. Last set is your max weight! 

- Hands should be slightly outside shoulder width 
-plant feet on ground, pinch shoulder blades together, squeeze your bum, arch back slightly 
- Lower the dbs to the UPPER chest actively stretching your chest muscles  (slightly above nipples)
- Press the DB upward by extending your elbows

DB Incline bench press

EACH SET COMPLETE:
20 reps 7lb DB (or 5 lb for modification)
15 reps 10 lb DB  (or 7lb if modifying) 
10 reps 12ln DB  (or 10 lb if modifying)

**complete all those back to back no rest. That’s one set! 

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 (giant set: read description!)

Increase weight by 5-10 lbs each set!

- With your back supported, hold the handles with your elbows bent to 90 degrees
- Press your arms up to full arm extension
- Lower with control to the starting position

Plate loaded machine shoulder press

Complete 12-15 of each exercise. Increase weight each set if you can do so while staying in that rep range!

- Hold the rope with your palms facing each other
- Raise until shoulder height pausing at the top 
- Lower with a slow controlled motion

Can slightly lean forward so that the cable doesn’t hit your crotch hahaha

Rope cable front raise

With chest on an incline bench and feet planted on the ground for support, pull medium weights up using the little muscle on the back of your shoulder! 

‼️Keep elbows flared OUT like mine not back.. this keeps the work in your delts instead of back!

Chest Supported Rear Delts

Superset

Complete 15 reps of each exercise! Rest and repeag

-using cable machine with a straight bar attachment 
 
-turn your back away from cable and rest your bum on the bar for extra support 
-hinge forward and push the bar out and away from you, KEEPING ELBOWS CLOSE TO YOUR BODY. Don’t let them flare out!

- Engage triceps as you extend your arms
- Keep core tight

Overhead tricep extension

- Stand tall, abs engaged and upper arms locked at your sides
- Press the rope down until your elbows are straight (turn out your triceps and flex at bottom of each rep)
- Bend the elbows to return to the starting position

Rope tricep pushdown

Superset 2

BOOBIES, SHOULDERS & TRICEPS

UPPER! Push focused

SHOULDAS

PUSH DAY! Titties shoulders and tris

SHOULDERS AND TRICEPS

Arms and ittiesssss🍒

PUSH DAY: tank top shouldasss

PUSH DAY

Killer workout. Gonna def feel it! Had to make a few adjustments due to only having certain equipment in the gym but totally worth it!

Emily Williams

PUSH DAY 🙌🏼

Monica

Logan

SHOULDERS & TRICEPS

Push Day Baby!

Modified a couple exercises to use the equipment I have at home. Feeing great 💪🏻

Tayla

Perky boobies & tank top arms (chest, triceps,& shoulders)

Chest, shoulders, & triceps… oh my!

PUSH: chest, shoulders, triceps

PUSH DAY!!!

CHEST TRICEPS SHOULDERS

Push day: chest, tris, shouldas

Chest/triceps/shoulders

UPPER 💪🏼

Shoulders, triceps & a lil boobies 💪🏼

PUSH DAY :)

Chest, shoulders, & triceps!

Push ittttt!

PUSH!

CHEST & SHOULDERS

Push ittttttt

Boobies shoulders arms 💪🏼

PUSH DAY: chest shoulders triceps

Olivia

Push day! Shoulders chest & arms

CHEST SHOULDERS ARMS, oh my!

UPPER! (Shoulders chest arms)

PERKY BOOBIES & TANK TOP ARMS

Felt the burn 🔥🔥That last superset got me!

Kate

Upper bod!

PUSH DIZZLE: CHEST TRICEPS AND SHOULDERS

UPPER: chest shoulders arms

PUSH DAY! 💪🏼

Push day! 👌🏼

B🍒bies & shoulders!

UPPER: chest shoulders & arms

PUSH DAY BABY ⚡️💪🏼

PUSH DAY!

UPPER: chest triceps shoulders

🍒 & 💪🏼

BOULDA SHOULDAS, chest and triceps 😘💪🏼

BOULDA SHOULDAS! With some chest & tris 💪🏼

Nicole Schumacher

Whitney Yeauger

Triceps & shoulders & chest! Oh my!

Push day!

BOOBIES, SHOULDERS & TRICEPS

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