Name: Playbook - KICK IT With Kay - CHEST TRICEPS SHOULDERS
Uploaded: 2024-01-01T12:36:36.964Z
Duration: 61 min
Description: CHEST TRICEPS SHOULDERS

Complete 10-12 of each! 

Doesn’t need to be super heavy just think about engaging the chest. Mind to muscle is everything here!

-start between two cables on the lowest setting with a handle attatchment on each 
-stand slightly in front of the cables, chest “puffed up” and handles starting slightly behind you 
-Bring your hands up and together engaging your chest 
- Pause and let your arms return back to the starting position

Reverse incline cable low to high chest fly

- Start between two cables on the lowest notch with a handle attachment on each  -stand slightly in front of cables and start with hands just outside the chest
- Press your hands up engaging your chest (flex your pecs at the top!) 
- Pause and let your arms return back to the starting position

Incline cable chest press

Chest warmup

Aim for 8-12 reps!

-incline bench on a slight incline (not m h higher than 45 degrees… if you feel it in your shoulder it is too high! Should feel it in your chest not shoulder.)


- Grasp the dumbbells and maintain a neutral wrist position with your wrists in line with your forearms
-back is slightly arched and shoulder blades are pinching together, abs tight, feet firm on ground 
- Push the Dbs outward to full extension but without locking out the elbow
-lower back down to about nipple height and repeat

Plate loaded machine incline chest press

Complete 12-15 cable lateral raises (PER SIDE) then 12-15 front raises. Rest and repeat!

*12-15 each set! Last few reps should be difficult to complete. If they aren’t go heavier 

-cable on bottom notch with handle attachment 
- With the outside arm, cable crossing under your legs 
- Maintaining a slight bend in your working elbow, raise your arm up to shoulder height 
- Pause, and then slowly lower the weight back to the starting position 
- Complete desired reps then repeat on the opposite side

Cable leaning single arm lateral raise (between the legs)

*last set heavy as you can for 10 dropset into half the weight for 10 additional pause reps (holding at the top of the movement for two seconds each rep!)

Form:
- 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

Superset

FIRST 3 SETS: aim for 10-15 reps (challenge weight here)

LAST SET DROPSET: 8 reps heavy as possible right into 12 additional reps with a light 20lb bar

FORM
- Start by sitting with the barbell at your chin
-wide grip on the bar (elbows are just slightly angled forward to protect your shoulders)
- Press directly up overhead
- Lower slowly back to starting position

Smith machine seated barbell press

Complete 15 of each back to back. Rest and repeat.

- Keeping your chest on the pad
- Move your arms back with a slight bend at the elbow engaging your rear delts
- Pause at contraction then release back to starting position with control 

*WORKING REAR DELTS HERE (the little dimple on the back of your shoulder :)

Reverse pec deck fly’s

- 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

Complete each exercise back to back. Rest and repeat 2-3 more times!

- Keep your elbows close to your body
- Press down until your arms are at about 90 degrees
- Push through your hands extending your engaging your triceps to come up

*keep shoulders AWAY from your ears!
*slow and controlled is going to benefit you way more here

Weighted dips

- Lying back with your arms extended above your shoulders
- Bend at the elbow lowering the light medium barbell toward the top of your head
- Extend your arms back up to starting position
*think about keeping elbows pointing forward and still. Only thing moving is forearms (&  triceps flexing obviously!)

EZ-bar skull crushers

*12 each arm PER set

-start standing next to cable machine on high notch

-hold the ball on the end of the cable machine with opposite arm and keeping elbow from “floating” press down and across your body flexing your tricep at the bottom 

-repeat desired amount of reps and do the same on the other side!

Single Cross Body Cable Tricep Extension

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