Name: Playbook - KICK IT With Kay - PUSH DAY :)
Uploaded: 2024-01-01T12:36:37.039Z
Duration: 45 min
Description: PUSH DAY :)

Chest shoulders and a bit of arms! Great upper body burn

- Keep your back flat against the pad
- Angle your elbows down slightly 
- Control the negative and squeeze at the top

Machine flat chest press

- Keep a slight bend at the elbow
-chest on pad and Booty slightly back on seat 
- Raise your arms laterally until you reach shoulder height
- Lower with a slow and controlled movement

Machine lateral raise

- Begin in kneeling position and brace your core
- With your elbows slightly in front of you 
- Press the end of the landmine barbell up engaging your upper chest
- Lower with control back to starting position

Kneeling landmine press

*increase weight 5 lbs ish each set. As weight increases reps may naturally decrease that’s okay. Just stay between 10-15 rep range 

LAST SET IS A DROPSET! Go heavy as possible for as many reps as possible then drop 10 lbs or so and finish the reps until you get to 30.

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

Complete 10-12 shoulder press onto 15 upright rows! 

Rest then repeat entire circuit

*pick a weight where the last two reps are difficult but not impossible to complete 

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
-elbows slightly forward (should see them in your peripheral) 
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Barbell shoulder press

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

Barbell upright row

Superset

ONE FRONT RAISE& ONE LATERAL RAISE =1 REP. 10 reps per set.


- Hold the dumbbells to your sides with palms facing toward you 
- Keep a slight bend at the elbow
- Raise the dumbbells forward and up to a little under shoulder height 
- Lower the dumbbells with control
-then bring dumbells straight up in front of you to complete a front raise and lower with control

Dumbbell front/lateral raise combo

Complete 12 skull crushers right into 12 barbell bicep curls

*pick medium weight here! Enough to be challenging but not too heavy where your form is sloppy or you feel your shoulders hurting 

- Lying back with your arms extended above your shoulders
- Bend at the elbow lowering the bar toward the top of your head
- Extend your arms back up to starting position

Barbell bench skull crushers

- With a barbell in your hands and your palms facing up
- Curl bar toward shoulders
- Lower back down slow and controlled

Barbell bicep curls

Arms superset

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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

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Monica

Logan

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Modified a couple exercises to use the equipment I have at home. Feeing great 💪🏻

Tayla

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Boobies shoulders arms 💪🏼

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Olivia

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CHEST SHOULDERS ARMS, oh my!

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PERKY BOOBIES & TANK TOP ARMS

Felt the burn 🔥🔥That last superset got me!

Kate

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B🍒bies & shoulders!

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PUSH DAY BABY ⚡️💪🏼

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UPPER: chest triceps shoulders

🍒 & 💪🏼

BOULDA SHOULDAS, chest and triceps 😘💪🏼

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Nicole Schumacher

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PUSH DAY :)

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