Name: Playbook - KICK IT With Kay - CHEST SHOULDERS ARMS, oh my!
Uploaded: 2024-01-01T12:36:37.160Z
Duration: 60 min
Description: CHEST SHOULDERS ARMS, oh my!

The title says it all! Solid upper body day 💪🏼

Aim for 10-15 reps on everything. No specific set number really I just want you to go where you’re about 1-2 reps to failure!

12-14 lateral raises right into 15 front raises

- 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

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

Dumbbell front raises

Shoulder superset

Doing on your knees bc it forces you not to use your legs for help!



- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Kneeling Dumbbell Arnold Press

- Standing with your feet shoulder width apart and a dumbbell in each hand
- Pull the dumbbells up to your shoulders, leading with your elbows like a puppet
- Lower the dumbbells back down with control

Dumbbell upright row

*do rep amount for Each arm per set!! Increase weight by 5 lbs each set until you can no longer do so while reaching rep range goal 

- Lying on the floor with knees bent 
- Lower weight to your chest 
- Press dumbbell back up over your chest

Dumbbell floor chest press

- Lay on your back with a dumbbell in each hand 
- Lower the dumbbells in keeping your elbows close to your sides slightly tilting top of the dumbells towards your face to help ignite the chest muscles 
- Press the dumbbells back to the starting position

Dumbbell close grip press

Complete 15 lying skull crushers into 15 plate curls

- Arms extended above shoulders a dumbbell in each hand
- Bend at the elbow lowering the dumbbells towards your head
- Fully extend up contracting your triceps

dumbbell skull crushers

Pick medium weight and hold with palms facing in towards one another 

Curl towards your chest flexing at top of each rep 

Slow and controlled don’t “swing” the weight up

Plate curls

Arms superset

CHEST SHOULDERS ARMS, oh my!

UPPER! Push focused

SHOULDAS

PUSH DAY! Titties shoulders and tris

SHOULDERS AND TRICEPS

Arms and ittiesssss🍒

PUSH DAY: tank top shouldasss

Emma Mathews

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

BOOBIES, 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

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!

CHEST SHOULDERS ARMS, oh my!

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