Name: Playbook - KICK IT With Kay - B🍒bies & shoulders!
Uploaded: 2024-01-01T12:36:37.248Z
Duration: 60 min
Description: B🍒bies & shoulders!

Hitting a little chest, lots of shoulders, and a touch of triceps!

- Adjust seat so that elbows are slightly below the shoulder 
- Bring your hands together keeping a slight bend at the elbow
- Pause engaging your chest and return to the initial position

Chest fly machine (pec dec)

Increase by 5 lbs or so each set if you can! Aim for 8-15 rep range! Go until you almost fail the last rep. Don’t be scared to ask for a spot to safely fail. 

-bench on a slight incline (but not too straight up bc you will start to feel it in your shoulder… remember we are working CHEST here)

- use your knees to “bounce” the dumbells up to your shoulders one hand at a time 
-pinch your shoulder blades and slightly arch back with arms out wide but slightly forward (should see them in your peripheral) 
-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

DB incline chest press

-complete 10 reps on the left arm, 10 on the right, then 10 with both.

Rest then repeat (increasing the weight if you can)

Lateral Raise combo

Complete 12-15 narrow presses right into 12-15 overhead tricep extensions

⭐️DO AS MANY REPS AS POSSIBLE WITHOUT USING YOUR LEGS FOR MOMENTUM! Only using your upper body here 



-standing straight keeping core tight and thinking about belly button touching the spine 
- Start with DBs overhead narrow grip with palms facing in towards one another 
-keeping your elbows close to your sides lower dbs down slightly
- Press the dumbbells back to the starting position without locking out the elbows

Dumbbell close grip press

15-20 lbs 

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

Shoulder tricep superset

Complete 12-15 barbell front raises right into12 tricep kickbacks on each arm! 

Rest then repeat

- Hold the barbell in front of you with palms facing floor
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow
-control the negative

Barbell Front Raise

*12 reps EACH arm per set! 

- Keeping your arm parallel to the floor
- Fully extend your arm back squeezing your tricep
-think about elbow staying still… only thing moving is your forearm! And obviously flexing your tricep each set

Single arm cable kick back

Tricep kickback & front raise superset

- Start by standing with the barbell between  nose/chin
- Press directly up overhead
-keep tight core! 
- Lower slowly back to starting position

Smith machine shoulder press

Medium barbell!(you should be so fatigued now that medium weight should feel HEAVY!)


- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead (elbows are just slightly turned in in front of your shoulders as opposed to directly to your sides) 
- Lower the bar back down to the starting position with control

Barbell shoulder press (seated)

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Emily Williams

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Monica

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

Tayla

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Felt the burn 🔥🔥That last superset got me!

Kate

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