Name: Playbook - KICK IT With Kay - PUSH DAY! 💪🏼
Uploaded: 2024-01-01T12:36:37.233Z
Duration: 70 min
Description: PUSH DAY! 💪🏼

Two chest exercises, a handful of shoulder workouts and two tricep exercises!

Nice controlled reps squeezing the chest! Don’t over extend the work should not be felt in your rotator cuff 


- Press back firmly against pad with feet on the floor
- Grip the pec deck handles with a slight bend at the elbow
- Bring the handles in front of your chest and pause
- Slowly release back to starting position

Pec deck chest fly’s

*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

Complete 10-12 Arnold presses right into 12 or so chest supported lateral raises.

8-12 rep range! Go heavier if you can and it’s ok if when you do so the rep range lowers. Basically I just want it to be challenging so your last rep should be almost impossible to complete! 



-brace core and keep chest lifted 
- Hold the dumbbells in front of you with your palms facing you
- Press up and rotate your wrist until your palm is facing the opposite direction
- Lower with a slow and controlled movement without letting elbows sag! Don’t let them go lower than shoulder height

Try not to use momentum form your legs until you absolutely can’t do anymore regular reps

DB standing Arnold press

On a bench, stand up and press chest up against back rest. Slightly lean forward to put your weight on the pad.


Complete lateral raises with a slight bend in your elbow! Don’t overextend or “hang” at the bottom. Keep tension in the shoulders the entire time until the set is complete

Chest supported lateral raise

Shoulder Superset

- Start by sitting with the barbell at your chin
- Press directly up overhead
- Lower slowly back to starting position

Smith machine seated barbell press

- Hold medium dumbells with your palms facing each other
- Raise until shoulder height pausing at the top 
- Lower with a slow controlled motion

DB front raise

-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

DB upright row

Shoulder ss

Complete 10 iso cable extensions into 12 overhead tricep extensions with both hands

- Keep your core tight
-lean forward slightly 
- Press straight bar out and away by using triceps (flex your triceps at the top)

Overhead tricep extensions

10 reps per arm each set! If this is easy go heavier or increase reps 


Cable on high bitch with your shoulder next to cable 

With arm furthest from cable machine grab the ball at the end of the cable and press down across your body flexing your tricep at the bottom

Single arm cable tricep extension

TRICEP BURNOUT

PUSH DAY! 💪🏼

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)

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! 👌🏼

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!

PUSH DAY! 💪🏼

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