Name: Playbook - KICK IT With Kay - PUSH DAY
Uploaded: 2024-01-01T12:36:37.071Z
Duration: 60 min
Description: PUSH DAY

Hitting chest, shoulders, & triceps for a toned upper body!

Complete 12-15 chest presses into 10 tricep pushdowns each arm

- Grasp the handles and maintain a neutral wrist position with your wrists in line with your forearms
- Push the handles outward to full extension but without locking out the elbow
- Pause briefly at full extension then return to starting position

machine flat chest press

10 REPS EACH ARM PER SET

-attach a handle attachment to cable machine and put it on a high notch 

-using one arm at a time, hold handle palm facing down and press the handle down towards the floor (flexing your tricep at the bottom!)

-complete one side then repeat on the other arm 

*tip: notice how my elbow stays still- only my forearm moves!

Single arm Tricep Pushdown

Superset

Complete 10 leaning lateral raises (each arm) right into 15 upright rows! 

Rest and repeat

10 reps EACH ARM per set!

- With the outside arm, cable across your body, arm fully extended 
- Maintaining a slight bend in your working elbow, raise your arm up to shoulder height 
- Pause, and then slowly lower the weight back to the starting position  
- Work both sides

Cable side laterals

*slow and controlled reps are key here don’t rush it! Pick a medium heavy weight 



- Standing with your feet shoulder width apart and a dumbbell in each hand
- Pull the dumbbells up to your shoulders, leading with your elbows 
- Lower the dumbbells back down with control

Dumbbell upright row

Superset 2

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- 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

Complete 15 chest flies into 12 heavy plate raises

- Press back firmly against pad with feet on the floor
- Grip the pec deck handles with a slight bend at the elbow
- Bring the handles in front of your chest and pause
- Slowly release back to starting position

Pec deck flies

- 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

Superset 3

3 dropsets! 10 heavy reps right into 10 additional lighter reps each set.



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

Dumbbell lateral raises (dropset)

-keep chest on pad and shoulders down and away from your ears

-push down on a heavy weight and flex the triceps… control the machine on the way up! Don’t let it fling your arms up.

About control here not speed

Tricep dip machine

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Emma Mathews

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

Perky boobies & tank top arms (chest, triceps,& shoulders)

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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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🍒 & 💪🏼

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Nicole Schumacher

Whitney Yeauger

Triceps & shoulders & chest! Oh my!

Push day!

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