Name: Playbook - KICK IT With Kay - PUSH DAY!
Uploaded: 2024-01-01T12:36:37.273Z
Duration: 60 min
Description: PUSH DAY!

Chest shoulders and triceps today! Looooove a good upper body workout. 🫡💪🏼

Each set do the following:

-12 hex press right into 
-12 chest flies

- 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 (pec dec)

- Lay on your back with a dumbbell in each hand 
- Lower the dumbbells down, keeping your elbows close to your sides
- Press the dumbbells back up to the starting position

Dumbbell close grip hex press

Chest superset

GET A SPOT IF NEEDED! don’t be ashamed! Sometimes you need a spot in order to really test yourself. 

*as reps get fewer weight gets a little heavier

- Start by lying down with the barbell directly above you
-pinch your shoulder blades and arch back slightly (this expands the chest)
- Bring your elbows in slightly 
- Lower down until the bar touches your nipples 
- Press up engaging your chest

Barbell bench press

EACH SET IS A SEQUENCE:
-10 reps pause reps (pausing for two seconds at the top of each rep) right into
-15 normal reps

no rest until all 25 reps are done!

FORM
- 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

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

⭐️LAST SET= 8 heavy max reps right into half the weight for 16 additional reps! Should be almost impossible to complete (don’t rest between the two sets!)

- 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

Complete the following back to back each set: 

-20 alternative front raises right into 
-15 upright rows

- attach a straight or EZ curl bar to the cable machine on the lowest notch

-Hold the bar with a semi wide grip

- Pull the bar up in a straight line to chest level leading with your elbows (think of a puppet)

- keep the shoulders away from the ears

-use your fingers as "hooks" but remember your shoulders are what is being worked here

Cable Upright Row

20 reps total per set (10 each arm)

-hold medium dumbbells with palms facing inward 
- Raise until you reach shoulder height
- Lower with a controlled movement
-alternate arms each rep

alternating front raise

Shoulder superset

Complete 15 tricep rope pushdowns into 15 overhead extensions

- Stand tall, abs engaged and upper arms locked at your sides
- Press the rope down until your elbows are straight flexing your triceps 
- Bend the elbows to return to the starting position

Rope  tricep pushdown

- Keep your core tight
- Spread the rope apart at the top of the movement and flex your triceps

Overhead rope tricep extensions

Tricep burnout

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Kate

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