Name: Playbook - KICK IT With Kay - Chest, shoulders, & triceps!
Uploaded: 2024-01-01T12:36:37.052Z
Duration: 60 min
Description: Chest, shoulders, & triceps!

Perky Boobies, toned shoulders & chiseled triceps!

Complete 15 lateral raises into 10 push-ups!


Rest then repeat

I want you to go a little heavier than you normally would here. For instance if 10 lbs feel comfy go up 5 lbs and use 15 lbs! 

- Keep a slight bend at the elbow
- Raise your arms until you feel tension on the shoulders (doesn’t have to be all the way up! Do NOT go passed shoulder height) 
- Lower with a slow and controlled movement

Dumbbell lateral raises

- Begin in a push up position with hands wide
- Bend at the elbows to lower down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you push up


*TRY TO DO AS MANY AS YOU CAN ON YOUR TOES! If needed can go to your knees but make that a last resort

Wide push-ups

Superset 1

Complete 10-12 incline chest press into 15 chest flies

- 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

Plate loaded machine incline 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

*ADD 5-10 lbs each set if you can! Reps will naturally decrease that’s ok

**LAST SET: go back to original weight for a burnout 

*GET A SPOT IF YOU NEED ONE LIKE ME! Safety first :)


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

Dumbbell seated shoulder press

Complete 15 rear delt face pulls into 12 front raises

- Pull the cable towards your face with elbows flared outward
-should feel this in the tiny “dimple” muscle on back of your shoulders!

Face pulls

- Raise plate until you reach shoulder height 
- Keep your core engaged 
- Lower with a slow controlled movement
- Do not rest on legs at the bottom

*pick challenging weight here it’s okay if you can’t bring it all the way to shoulder height

Plate front raise

Rear Delt/front raise superset

- Begin with hands on the bars and kneeling in the pad
- Lower down until your arms are bent to 90 degrees
- Extend elbows to lift back up

*decrease the assisted weight each time!! Really challenge yourself see if you can do bodyweight only

Assisted dip machine

- 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

Start with bringing hands up over your head once and then go down into once push-up.

Then immediately bring your hands overhead twice and then do two push-ups.

Repeat for 3,4,5…. Until you get to 10 full reps!

Prison push up

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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

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Monica

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Tayla

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Felt the burn 🔥🔥That last superset got me!

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