Name: Playbook - KICK IT With Kay - Chest, shoulders, & triceps… oh my!
Uploaded: 2024-01-01T12:36:36.853Z
Duration: 60 min
Description: Chest, shoulders, & triceps… oh my!

Focus is upper body today! Hitting a little bit of everything except for back/biceps since I’m saving those for another day this week!

Perform 15 chest flies & then hold (squeezing your chest) for 10 seconds at the end of the set

FORM:
- 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

*LAST TWO SETS: 10 reps at a medium heavy weight (15lb dbs or so) then immediately drop into 10 additional light weight PAUSE reps (hold two seconds at the top of each rep)

*I did higher volume, lower weight because of my injury. But if you’re able to increase weight each set, challenge yourself to do so! 



FORM
- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Seated side lateral raise

Complete 12 reps of each exercise on each arm. Rest. Repeat entire superset twice more.

*12 reps each arm! Increase weight each set 



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

*12 reps each arm!


FORM
- Hold on and tilt your body at an angle.
Use the handle attachment with the cable machine on the lowest notch.
- Raise the handle in front of your body  laterally 
- Lower to starting position
-repeat desired reps then turn around and repeat with other arm

Cable Leaning Lateral Raise

SUPERSET ONE

*Add 5-10 lbs each set until you can’t do so abs reach at least 8-12 reps 


FORM
- grab each handle and adjust the seat to where the handles are about nipple level 
- Keeping wrists neutral and back against the pad, push hands out and up (flexing chest at the top)
-lower down with control until you feel that stretch in the chest then repeat

Incline chest press machine

FORM:
-put a bench or box to sit on in front of a cable machine 
-attach a V Bar to the cable machine and put it at the lowest notch (closest to the floor)
-sit on the edge of the bench and grab the v bar (palms facing up) 
-press up while keeping back as straight as possible abs tummy as tight as possible 
-lower back down to about chin level and repeat

Seated V bar cable press

*12 reps each arm!

- adjust cable machine to where is is about should height 
-use light to medium weight 
- holding the cable ball out in front of you, push it out to your side (should feel rear delt activating)  don’t let your elbow sag!
-return slow and controlled to starting and repeat

Single arm cable rear delt fly

SUPERSET TWO

Didn’t film these last two exercises & just used some videos form my library so that’s why they are different! 

Challenge yourself with weight on these! If you usually do 40 lbs do 50 etc etc

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and flex your triceps at the bottom
-don't let elbows "float" the only thing that moves in your forearms

Cable rope triceps extensions

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

Weighted dips

SUPERSET THREE

Chest, shoulders, & triceps… 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)

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

CHEST SHOULDERS ARMS, oh my!

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, & triceps… oh my!

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