Name: Playbook - KICK IT With Kay - BOULDA SHOULDAS, chest and triceps 😘💪🏼
Uploaded: 2024-01-01T12:36:37.285Z
Duration: 61 min
Description: BOULDA SHOULDAS, chest and triceps 😘💪🏼

Delayne

Emma Mathews

One of my fav shoulder days so far!! 🔥🔥

Jenna

I really enjoyed this workout 🤩💪🏼

Whitney Yeauger

If you’re here you’re looking for  a toner and shredded upper body! Today we are working shoulders chest and a bit of triceps for an amazing upper body sesh. 💪🏼

Complete 10-12 chest presses (each side) right into 15 tricep bench dips

Increase weight in chest press each set if you can while staying in at least 8 rep range

*EACH SET DO 10 REPS EACH ARM RIGHT INTO 10 REPS WITH BOTH ARMS! 30 total reps per set 



- Lying on the floor with knees bent 
- Lower weight to your chest 
- Press dumbbell back up over your chest while keeping other arm up holding dumbell in place 

Easier modification: rest non working arm on the ground

Dumbbell floor chest press

- Place your hands on the front edge of the bench just outside hips
- 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 without locking our (keep slight bend in elbow!)

Bench dips

Chest and tricep superset

*12 reps each arm! Pick a weight that makes the last two reps hard to complete! 



FORM
- Raise the dumbbells until you reach shoulder height (across your body at a slight angle )
- Lower with a slow and controlled movement

Dumbbell seated front raise

EACH SET: 6 reps left arm, 6 right arm, 6-10 reps both arms. 

4 x total. Increasing in weight if you can (but not too heavy that you sacrifice form)

Shoulder press sequence (machine)

Complete 15 parallel close grip shoulder presses right into 15 controlled upright rows

FORM
-can do these stranded or seated if you have trouble with arching your back 

-brace your core and keep tummy so tight someone could punch you and you not flinch
-grasp dbs in front of shoulders with parallel grips 
-press upwards until arms are extending overhead then control the way down until your elbows are just slightly under parallel (back to starting position)

Parallel Grip Shoulder Press

- Hold both dumbbells in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the dumbbells towards your chin
- Keeping them close to the body
- Pause at the top, elbows no higher than the shoulders
- Return back to starting position

Dumbbell upright row

Shoulder superset

Grab a pair of light to medium dumbells and Complete each back to back then rest and repeat entire circuit! 

-12 side lateral raises 
-12 y raises 
-12 front raises

-medium weight 
-keep your chest on the pad 
- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

DB Lateral raises

- Hold the dumbbells in front of you with palms facing floor 
- Raise the dumbbells up to shoulder height (no higher)
- Keep a slight bend at the elbow

Dumbbell front raises

*go light here! I’m talking 2-5 lbs. 

Targeting rear delt which is a tiny tiny muscle and doesn’t take much weight. All about control and mind to muscle connection

HOW TO

- Support your chest into an incline bench
- start with dumbells hanging down low palms parallel to one another 
- Once your arms are parallel to your body, 
-lift the dumbbells out and up,slightly forward of your shoulders but not quite straight in front of you (a Y Shape!)
*keep thumbs UP and lift dbs as high as you can 
- Then you will lower the dumbbells back down to starting position

Chest supported Y raise

Shoulder Burnout Giant set

Complete 15 tricep pushdowns with an underhand grip right into 15 tricep pushdowns with an overhand grip

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

Cable straight bar tricep pushdown (overhand grip)

*hold bar with an underhand grip, hands about shoulder width apart 
- Stand tall, abs engaged and upper arms locked at your sides
- Pull the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable straight bar tricep pushdown (underhand grip)

TRICEP SUPERSET:

BOULDA SHOULDAS, chest and triceps 😘💪🏼

So fun that I didn’t realize I was drenched in sweat till the end 😅

Alisha

rylie grace

FULL BODY HIIT 🫶🏼🥵

My arms are going to be noodles tomorrow.

UPPER: chest triceps shoulders

Monica

Quads butt hammies, oh my 💥

Anastasia

BACK ATTACK (w biceps!)

Dying after that full body ending 🥵🔥

Had to use the foam roller after this one lol legs are sore already!

LEG DEMOLISHER w full body burnout 😅💦

Week1 Activity: Serve someone in SILENCE

super challenging BUT those broad jump burpees made me so proud of myself !

She said it wasn’t easy and she meant it 😮‍💨 it def took a lot of self motivation throughout but felt AMAZING after!!

HIIT SESH!

Love challenging myself with the heavier weights!! Good arm pump 💪🏼

PUSH DAY!

Madi

LOWER 🦵🏼🍑

felt off today so did lighter weights and focused more on form and mind muscle connection and ended up having such a good workout!

BACK 🤝 BICEPS

Week 2 Activity: Tell em’ No

Kayla woke up on her birthday and chose violence 🥵🥲😅

For her bday she decided to gift us with the most intense HIIT session ever.. thanks Kay😅🥵

BOULDA SHOULDAS, chest and triceps 😘💪🏼

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