Name: Playbook - KICK IT With Kay - PUSH DAY: tank top shouldasss
Uploaded: 2024-02-18T12:44:13.666Z
Duration: 60 min
Description: PUSH DAY: tank top shouldasss

Shoulders and some triceps today! Get after it

First set is bar only just to recruit! Can add another extra recruitment set if needed before starting 



Pick a weight where you get to 10-12 reps! If you go way over you’re too light and vice versa! Last rep should be almost if not failure 

- With the barbell overhead and arms extended
- Lower weight down to your chest and press back up overhead

Barbell military press

READ INSTRUCTIONS:

First set is a higher volume recruitment set (lighter weight) with a 45 second rest. ALL THE OTHER WORKING SETS ARE REST PAUSE TRAINING W ONLY HAVE 20 SEC REST. Pick weight difficulty according to your target reps 




- 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

Complete 15-20 Arnold presses right into 15 partial lateral raises

Pick weight that makes the following (8-12 rep range) difficult to finish last rep 


-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. Keep them parallel to the floor

DB seated Arnold press

If you need to adjust weight from previous Arnold presses that’s ok but rep 8-10 should be almost failed

- 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

SHOULDER SUPERSET

Complete the following back to back: 3 sets x 12-15 reps of each but basically pick a weight where getting over 15 is difficult 

-12 cable front raise 
-12 tricep pushdowns 
-12 overhead extensions

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

cable front raise

- 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

- Stand tall, abs engaged and upper arms locked at your sides
- hold ends of the rope attatchment with each arm and push  down and slight out  until your elbows are straight
-think about separating or pulling apart the ends of the rope at the bottom 
- Bend the elbows to return to the starting position

(Can use back rest if your gym has one )

Cable straight bar tricep pushdown

Shoulder & tricep superset

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