Name: Playbook - KICK IT With Kay - BOULDA SHOULDAS! With some chest & tris 💪🏼
Uploaded: 2024-01-01T12:36:37.305Z
Duration: 65 min
Description: BOULDA SHOULDAS! With some chest & tris 💪🏼

Shoulder day! Boy am I starting to love upper body days. Nothing like toned lean arms!

- Begin in a push up position with hands wide
- Lower body down to the ground
- Push through your arms to rise back up

Wide push up

Complete 10-12 incline chest press into 12 chest flies. Increase weight each set

- 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

*THINK ABOUT SQUEEZING YOUR BOOBIES TOGETHER AT THE TOP! 

*add weight each set! 5-10 lbs

machine chest press

20-40lbs on the machine depending on level! Should be able to keep the work in your chest if you feel pain in your shoulder go lighter 


- Press back firmly against pad with feet on the floor
- Grip the pec deck handles with a slight bend at the elbow
- Bring the handles in front of your chest and pause
- Slowly release back to starting position

Pec deck chest fly’s

Chest superset

*12 reps each arm PER set 

- Hold on and tilt your body at an angle.
Use the handle attachment with the cable machine on the lowest notch.
- Raise the handle in front of your body  laterally 
- Lower to starting position
-repeat desired reps then turn around and repeat with other arm

Cable Leaning Lateral Raise

Each set do the following back to back 
-12 cable front raise 
-12 overhead tricep extensions

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

Rope cable front raise

-use rope attachment on cable machine on lowest notch 
-pick medium weight 
-turn with back towards cable machine poll and hold rope overhead 
-elbows can flare out slightly as your press up to being the ends of the rope towards the ceiling by flexing your triceps!

Overhead rope tricep extensions

Superset

INSTRUCTIONS: 

⭐️LAST 2 SETs : 8 heavy reps then drop the weight in half and go right into 16 reps as a burnout. No rest between! You should burn like crazy 

⭐️aim for 8-12 reps first two sets- if that is easy you need to go heavier! Want you to work on progressive overload and adding weight each set! Get a spotter if needed ◡̈ 

FORM:
- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Seated Shoulder Press (last two set DROPSET)

Complete 12 rear delt flies right into 15 laying skull crushers

- Hands shoulder width apart and raise to upper chest level leading with your elbow as if you were a puppet 

-no need to bring elbows up by ears! Just until in line with shoulders is plenty 

-pause for a slight second at the top of each and SLOWLY lower

Smith machine Upright row

20-30lb barbell 

- Lying back with your arms extended above your shoulders
- Bend at the elbow lowering the EZ-bar or barbell toward the top of your head
- Extend your arms back up to starting position

Barbbell skull crushers

1) hold dbs in each hand (lighter weight) with knees slightly bent  and chest leaning forward and rest head on bench for balance if needed 

2)exhale & lift both arms out to the side (think about pouring water with pinky lifting towards ceiling on each hand. That rotation will help engage rear delts) 

3) pause for a second at the top and then with control, lower back to starting

Bent Over Rear Delt Fly

REAR DELT TRICEP SUPERSET

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