Name: Playbook - KICK IT With Kay - PUSH DAY: chest shoulders triceps
Uploaded: 2024-01-01T12:36:37.138Z
Duration: 60 min
Description: PUSH DAY: chest shoulders triceps

Mainly shoulders, some triceps & some chest! 💪🏼

*15 reps per side each set

-hold onto a steady surface (pole or cable machine of some sort)

-lean your body and with opposite hand hold a 10-15 lb dumbell and complete a lateral raise 

-palm faces floor, stopping right at shoulder level no higher 

-control the negative

Leaning lateral raise

First three sets increase weight. Last set do 10 heavy reps into 12 additional reps half that weight no stopping 



Set up:
-put a cable on lowest notch and attach a v bar attachment (looks like ab upside down triangle)

-hold the bar at chest level with wrists flipped so that palms face ceiling 

-press up overhead while keeping core tight and back straight 

-lower back to chest level and repeat

Cable overhead press (with v bar)

*go a little heavier than you want to here! Last rep should be failed! If you’re getting to 12-15 easy then you’re too light :)



- Raise plate until you reach shoulder height 
- Keep your core engaged 
- Lower with a slow controlled movement
- Do not rest on legs at the bottom

Plate front raise

- Sit on edge of a bench with chest against knees 
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with you shoulders
- Lower with control back to starting position
-try not to jerk or lift chest much when doing movement! 


Work is in tiny little dimple muscle on back of shoulder! Don’t have to go too heavy here

Dumbbell seal rear delt fly’s

Increase weight by small increments of 5 or so each set if you can! 

- Grasp the DBs palms facing forward 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

Dumbbell incline chest press

Complete 12 chest flies into 15 skull crushers

No need to go super heavy here! 5-12 lbs 



- Begin lying on an incline bench with arms extended and palms facing each other
- Lower the dumbbells to your sides opening your chest
- Bring the dumbbells back together squeezing your chest

DONT OVER EXTEND! You should not feel it in shoulders!

Dumbbell incline chest fly

- Lying on an incline bench
- Raise dumbbells above you to full arm extension
- Hinge at the elbow lowering the dumbbells over and behind your head
- Extend your arms back up activating your triceps

Dumbbell incline skull crusher

Chest tricep superset

10-12 each arm (heavier reps )

-standing tall with core tight (think about slightly tucking pelvis forward to keep abs engaged and back from arching)

-put non working arm on your hip or out to the side for balance

-with other arm press up on medium to heavy dumbbell with palm facing forward  and lower down with control 

-finish all reps on that arm then switch sides

Single arm shoulder press

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