Name: Playbook - KICK IT With Kay - PUSH DAY BABY ⚡️💪🏼
Uploaded: 2024-01-01T12:36:37.264Z
Duration: 65 min
Description: PUSH DAY BABY ⚡️💪🏼

One rep= 1 normal chest press (elbows out) right into 1 narrow chest press (elbows in towards body) 


Mind to muscle here- focus on feeling this in your chest!! Not arms. 

Tips:
-feet planted firm On ground 
-arch in back pinching shoulder blades together

INCLINE CHEST PRESS TO NARROW CHEST PRESS

These should BURN! You don’t have to go heavy bc high volume (I used 8 lbs)  Just so slow controlled movements and try to keep work i your shoulder not traps!

4 sets total of 30 reps each set: do the following each set: 

-10 underhand 
-10 overhand 
-10 normal

-think about turning pinky up towards ceiling 
-slight bend in elbows 
-palms facing back wall

DB Overhand Lateral Raise

-palms racing forward 
-slight bend in elbow 
-raise no higher than shoulder height

DB underhand lateral raise

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

DB Lateral raises

Lateral raise triset

SINGLE ARM! 8-10 reps each arm per set! 



- With your back supported, hold the handles with your elbows bent to 90 degrees 
-keep wrists in line with hands do NOT “break” your wrists keep them firm 
- Press your arms up to full arm extension
- Lower with control to the starting position

machine single shoulder press

Each set do 8-12 shoulder press right into 8-12 upright rows

Pick a weight where you get to 8-10 reps WITHOUT USING YOUR LEGS FOR HELP! 

Keep core tight and feet planted. Don’t use legs for momentum too “jump” bar up. These are strict presses not push press. 

If you go way over you’re too light and vice versa! Last rep should be a failure 

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

Barbell military 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

Barbell shoulder superset

3 sets x 15 reps total


-A sit down with medium plate hanging between legs holding like a steering wheel 

-lift up then bring plate in towards chest and push out then lower to start 

-repeat

SEATED PLATE FRONT RAISE TO PRESS

Complete 12 rear delt flies each arm right into 15 machine tricep dips! 

Rest and repeat

*12 reps each arm!

- adjust cable machine to where is is about should height 
-use light to medium weight 
- holding the cable ball out in front of you, push it out to your side (should feel rear delt activating)  don’t let your elbow sag!
-return slow and controlled to starting and repeat

Single arm cable rear delt fly

-shoulders away from your ears 
- Push handles down and control back up!

*your machine might be a little different and tell you to put chest on a pad! Any tricep machine is fine ◡̈

Machine tricep extension

Rear Delt & tricep superset

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