Name: Playbook - KICK IT With Kay - PUSH DAY! Titties shoulders and tris
Uploaded: 2024-03-11T00:20:40.464Z
Duration: 60 min
Description: PUSH DAY! Titties shoulders and tris

Do chest press followed by pushups until failure . Rest and repeat

Increase by 5 lbs or so each set if you can! Aim for 8-15 rep range! Go until you almost fail but not quite 

- use your knees to “bounce” the dumbells up to your shoulders one hand at a time 
-pinch your shoulder blades and slightly arch back with arms out wide but slightly forward (should see them in your peripheral) 
-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

DB incline chest press

As many as you can in your toes! If needed can go to knees for modification to get to at LEAST 10 reps

Push up

Chest superset

Each set is a dropset! Meaning do 10 reps with a medium weight (I did 15 lbs) then drop the weight by 5 lbs and do 10 additional reps no stopping until entire 20 reps are done 


- From a seated position
- Keeping a slight bend at the elbow
- Raise your arms laterally until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell seated lateral raise dropsets

Do 8-10 Arnold presses right into 8-10 overhead db presses. 


You should be burning! Pick a weight that makes it difficult to complete.

*go heavier each set if you can! As weight goes up, reps will go down naturally! Don’t be scared to get a spot!

- In a seated position with dumbbells in each hand
- Elbows bent to 90 degrees
- Straighten elbows pressing dumbbells overhead 
- Lower back to starting position with control

DB seated shoulder press

Elbows forward, and not dropping below shoulder height 

Press light dumbells up to full extension 

Slow, even pace 

These should BURN like crazy after the previous exercise

Db narrow Strict press

DB SHOULDER SUPERSET

-use a rope attachment on cable machine (on a notch slightly above eye level) 
-grab onto end of rope with overhand grip(wrists start facing ceiling) 
-as you pull rope towards you, keep elbows out and rotate wrists slightly as you pull rope back and up! Sort of creating a goal post shape with your arms

Cable face pulls

- 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 superset

Complete the following back to back! Then rest 45 seconds between sets.

- Stand tall, abs engaged and upper arms locked at your sides
-hold ends of rope palms facing inward 
-push down and out flexing your tricep 
- Bend the elbows to return to the starting position

Cable rope tricep pushdown

-use rope attachment on cable machine on lowest notch 
-pick medium weight 
-turn with back towards cable machine poll and hold rope overhead 
-elbows can flare out slightly as your press up to being the ends of the rope towards the ceiling by flexing your triceps!

Overhead rope tricep extensions

Cable tricep superset

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