Name: Playbook - KICK IT With Kay - PERKY BOOBIES & TANK TOP ARMS
Uploaded: 2024-01-01T12:36:37.187Z
Duration: 61 min
Description: PERKY BOOBIES & TANK TOP ARMS

Hitting triceps chest and shoulders for a great upper body pump!

- 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

Machine chest press

- 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

First 3 sets; increase weight slightly if you can each set but keep work in your chest not shoulder! If you feel shoulder pain you’re going  too heavy 


LAST SET: do 10 heavy reps into 10 pause reps pausing type seconds at top of each rep (squeezing yo boobies!)



- 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

Sets: increase set by 5 lbs each set staying in 12-15 rep range 

Last set is DROPSET: 10 heavy partial reps (it’s ok if your arms don’t come all the way up just keep tension on shoulders) drop the weight by 20 lbs then do 10 pause reps



Form
-chest against pad 
- Keep a slight bend at the elbow
- Raise your arms laterally until you reach shoulder height or slightly under 
- Lower with a slow and controlled movement

Machine lateral raise

Increase weight as reps go down each set! 
Last set do 20 reps: as many reps as you can heavy then drop the weight to half that weight and finish the reps until you make it to 20 total! (Ex: if you do 5 reps at 30 lbs immediately go into 15 more reps at 15 lbs)



- 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

- 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

-cable on lowest notch 
-medium heavy weight 
-hold rope with palms facing towards your tummy and lift leading with elbows as if you’re a puppet! 
-stop when you feel tension on shoulders DONT bring elbows past your shoulders

Cable rope upright row

Shoulder ss

- 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

(Can use back rest if your gym has one )

Cable straight bar tricep pushdown

PERKY BOOBIES & TANK TOP ARMS

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

CHEST SHOULDERS ARMS, oh my!

UPPER! (Shoulders chest 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!

PERKY BOOBIES & TANK TOP ARMS

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