Name: Playbook - KICK IT With Kay - PUSH DAY!!!
Uploaded: 2024-01-01T12:36:36.952Z
Duration: 60 min
Description: PUSH DAY!!!

Chest triceps and shoulders! 

Increase weight each set for everything *IF* you can do so without sacrificing form.

Rep range is between 10-15 for everything!

- From a seated position
- Keeping a slight bend at the elbow
- Raise your arms laterally until you reach shoulder height (will be just slightly in front of your shoulders)
- Lower with a slow and controlled movement

*think about sending “pinkys up” to help engage those shoulders instead of your traps

Dumbbell seated lateral raise

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead (elbows are just slightly turned in in front of your shoulders as opposed to directly to your sides) 
- Lower the bar back down to the starting position with control


If you can add little 5-10 lb plates do it but you can see I just used the bar!

Barbell shoulder press

- Hold the bar in front of your body
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Pause at the top, elbows no higher than the shoulders
- Return the cable back to starting position with control

Cable upright row

*increase weight each set 

- 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

- From an incline bench and a dumbbell in each hand
-pinch shoulder blades together and slightly arch back.. feet planted firm
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Incline dumbbell chest press

Complete 15 reps with pinky’s up towards the ceiling and 15 reps holding dumbbells normal with palms facing floor

- Lean into an incline bench, slight bend in the elbows
-hold light dumbells with pinky’s out to the sides (like pouring a glass of water)
- Flex shoulders out into a Y 
- Pause at the top of the motion engaging your rear delts
- Lower with a slow controlled motion

Incline rear delt fly

- With your chest flat on an incline bench and a dumbbell in each hand
- Keep a slight bend in the elbows
-palms facing floor 
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position"

Reverse incline dumbbell rear delt fly

Rear Delt superset

Complete 12 overhand and12 underhand. Rest and repeat! 

Go heavier on overhand!

- Stand tall, abs engaged and upper arms locked at your sides
- Pull the bar down using underhand grip until your elbows are straight
- Bend the elbows to return to the starting position

Cable reverse grip tricep extension

- 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 (heavy!)

TRICEP SUPERSET

- Bend at the elbows to lower down, keeping your feet forward of your body
- Keep your elbows close to your body and your torso tipped forward 
- Extend your arms engaging your chest to push up



*can use machine like me if you need! Your triceps should be SO tired already!

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