Name: Playbook - KICK IT With Kay - PUSH DAY!
Uploaded: 2024-01-01T12:36:37.322Z
Duration: 60 min
Description: PUSH DAY!

Chest tricep and shoulders! This one felt so GOOD

Complete the following back to back: 

-12 wide push-ups 
-12 high to low cable flies

- Begin in a push up position with hands wide
- Lower body down to the ground
- Push through your arms to rise back up

Wide push up

*cables about high as your head

*grab handles and step few feet forward away from cable station

*stagger your feet for more balance/ keep front knee slightly bent 

*flex your core and make sure your shoulder blades are retracted and back (shoulders down away from your ears and DONT hunch forward/ dont put uncesseary tension there)

*keep slight bend in elbow and bring hands together UNDER your chest

DONT RUSH THE MOVEMENT…slow and controlled to really feel it in your chest

Cable fly (high to low)

Chest superset

*increase weight by 5-10 lbs each set! Aim for 8-12 reps. 

- Hands should be slightly outside shoulder width 
-plant feet on ground, pinch shoulder blades together, squeeze your bum, arch back slightly 
- Lower the dbs to the UPPER chest actively stretching your chest muscles  (slightly above nipples)
- Press the DB upward by extending your elbows

DB Incline bench press

Sequence: LEFT ARM 10 REPS, RIGHT ARM 10 REPS, BOTH ARMS FOR 10 REPS

That is all one set. Repeat desired number of sets. 


FORM:
- Raise the dumbbell with a slight bend at the elbow
- Raise until you reach shoulder height (don’t go above!!)
-don’t use momentum to “swing” the db up because that often will take the work out of your shoulders & put it in your traps

Lateral Raise Sequence

You’re going to need 3 different set of dumbells for this! One light,One medium, one heavy.

Each set you will do the following back to back, not resting until all reps are done! 

Heavy: 10 reps 
Medium:15 reps 
Light:20 reps 

Rest and repeat!

Lateral raise dropset

- Place your hands on the front edge of the bench just outside hips, fingers pointed forward 
-put feet on another bench in front of you (MODIFY: Keep feet on ground) 
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back staying close to your body 
- Extend your arms engaging your triceps back to starting position

Feet elevated Bench dips

*increase weight each set! aim for somewhere between 10-12 reps- I want the last rep to be FAILED!

LAST SET: 10 heaviest reps drop the weight in half and do an additional 10 reps immediately to burnout 

- With your back supported, hold the handles with your elbows bent to 90 degrees
- Press your arms up to full arm extension
- Lower with control to the starting position

Machine shoulder press

Do the following back to back:

-12 controlled front raises
-12 controlled upright rows

- Hold the dumbbells in front of you with palms facing toward ground  
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow
*control is everything here don’t use momentum!

DB front raises

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

Dumbbell upright row

Shoulder superset: upright rows & front raises

Do the following back to back each set:

-15 rope tricep push downs 
-15 rope overhead extensions

- Stand tall, abs engaged and upper arms locked at your sides
- Press the rope down flexing your triceps at the bottom of the movement and slightly pulling apart the rope at the bottom 
- Bend the elbows to return to the starting position

Cable  tricep pushdown

- Begin with your back to the to cable and hands over head, elbows bent 90 degrees
- Pull rope cable so that elbows are straight, slowly return to start

Cable rope overhead triceps extensions

Rope tricep superset

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CHEST SHOULDERS ARMS, oh my!

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Felt the burn 🔥🔥That last superset got me!

PUSH DAY!

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