Name: Playbook - KICK IT With Kay - PUSH DAY! 💪🏼
Uploaded: 2024-01-01T12:36:36.938Z
Duration: 60 min
Description: PUSH DAY! 💪🏼

Tiny bit of chest, lots of shoulders, and triceps

*can go up 5 lbs or so each set— but if you start feeling it in your shoulder/rotator cuff you are going too heavy!

*bench is on a slight incline 

- Grasp the dumbells and maintain a neutral wrist position with your wrists in line with your forearms

- Push the DBs outward to full extension but without locking out the elbow

- Pause briefly at full contraction then return to starting position

DB incline chest press

*EACH SET IS A DOUBLE DROPSET! GRAB 3 sets of dumbells (one medium one heavier and one light) 
EACH SET 
-10 heavier reps into 
-10 additional medium reps
-into 10 light pause reps  (about 2-5 lbs lighter)  with a slight pause at the top of each rep 


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

Dumbbell lateral raises

⭐️As reps get less weight gets higher.
⭐️Last two sets: do as many reps as you can at a heavy weight… then whatever number you get to, immediately do double those reps with 1/2 the weight 

- Seated holding a dumbbell in each hand, elbows slightly forward of shoulders
- Press the dumbbells overhead
- Lower the dumbbells

Dumbbell shoulder press

Complete 15 upright rows into 15 overhead skull crushers

- Lying back with your arms extended above your shoulders
- Bend at the elbow lowering the EZ-bar toward the top of your head
- Extend your arms back up to starting position

EZ-bar skull crushers

- Hold a barbell in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keeping the bar close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the bar back to starting position

Barbell upright row

Shoulder tricep superset

-put cable machine on lowest notch and attach a single handle attatchment 

-stand slightly in front of machine and hold hand with palm facing cable machine 

-raise and lower your arm with control 

-try not use momentum to swing your arm up! Really isolating shoulders here

Single arm front raise

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Rope tricep extension

PUSH DAY! 💪🏼

shoulders & back!

SO GOOD. Literally feel the muscle building as I do this workout.

Braelyn

upper body & a bit of abs

Back biceps and shoulders! 🌶️

Awesome set up! Wish I could’ve finished it but my period said, no 😂

UPPER: full 💪🏼

Assisted pull ups had me fatigued the rest of the time 😅

UPPER BAWDY HOTTIES

UPPER!

UPPER (back shoulders biceps)

Upper body

FULL UPPER BODY!

UPPER! Push day 💪🏼

UPPER BODY SESH! Toned upper body 🫱🏼‍🫲🏽

Lyndsey

THE PERFECT UPPER BODY WORKOUT

UPPER BODY SESH 💦

UPPER BODY SESH

Lauren Cowley

Kate

rylie grace

FULL UPPER BODY 💪🏼

🔥🔥 loved this work out. Fun and definitely felt the burn!

Ashley

Was hard to get through this one…which is a good thing!! Feels so good.

Kajsa

FULL UPPER BAWWDYYY

The best upper body day I’ve done yet!!

Whitney Yeauger

FULL UPPER BODY

UPPER BOD 💪🏼

Loved hitting all parts of the upper body with such simple movements!! Amazing!

Anna

UPPER BODY TONE UP💪🏼

UPPER 💪🏼

UPPER BODY BURNAAA

Upper Bawwdy Workout

UPPER! Chest shoulders triceps

Full Upper Body Lift 💪🏼

Functional upper body! 💪🏼

Evans

UPPER BODY

FULL UPPER: conventional

Worked a lot of the upper body. The go till failure helps make sure you are getting a good lift in without focusing on one muscle group.

PUSH DAY! 💪🏼

More workouts from KICK IT With Kay