Name: Playbook - KICK IT With Kay - PUSH DAY
Uploaded: 2024-01-01T12:36:36.646Z
Duration: 45 min
Description: PUSH DAY

Emma Mathews

BOOBIES, TRICEPS & SHOULDERS

This workout has a lot of supersets meaning you do two exercises back to back. I designed it this way to keep you moving, so be sure not to take long breaks between sets. 60 seconds to 90 seconds tops between sets :)

Aim for 12-15 reps each set! Increase the weight each set if possible. The last few reps should be hard but not impossible. If you can get 15 easy then you need to up the weight!

- Start with your arms at 90 degrees
- Press the dumbbells straight up
- Lower with a slow controlled motion to a "field goal" position (not too low)

DB standing shoulder press

Do as many as you can on your toes before going to your knees! 

- Begin in a push up position with hands wide
- Lower body down to the ground
- Push through your arms and chest to rise back up

Wide push up

Superset: Shoulder Press & Pushups

Plate raise aim for 15-25lb plate! Don't swing or use momentum here-very slow and controlled.

- 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

12 reps each arm!

- Start with handle attachment on the cable machine (lowest setting) and hold onto the rig

-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

Superset: Side lateral Raise & Front Raise

With chest you don't typically need to go super heavy as a woman, but I still want it to be a challenge. Be sure you are feeling this in your chest and try to use mind to muscle connection so that you do not put the work in your arms or rotator cuff!

For rear delts: remember you are working that little muscle (dimple) on the back of your shoulder not your arms. Try to put the tension in the proper spot! Mind to muscle connection is super important here.

-put feet flat on floor, head on pad, shoulder blades punched to created arch in back 

-dumbbells come down in line with your nipples and push up while squeezing your boobs

-keep wrist straight the entire exercise (don't let them break!)

-elbows are at a slight downward angle 

-make sure you don't start too far back where there is strain on your shoulder

DB Chest Press

- Keeping your chest on the pad
- Pull your arms back using your rear delts by pushing  out on the handles
-think about pushing yourself through thick peanut butter
-control the negative, don't let the weight slam down between reps
-don't over extend, you should always be able to see your hands in your peripheral vision

Reverse pec deck rear delt flies

Superset: Chest press & rear delt

For the lateral raises I suggest anything between 10-15lb dumbbells. Don't swing or yank the weights. Last few reps should be difficult to complete and if they aren't you need to up the weight!

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips

- Raise your arm keeping a slight bend at the elbow 
- Raise until you reach shoulder height 
- Lower with a slow controlled motion

Dumbbell seated lateral raises

Superset: Dips and Lateral Raises

start with 40lbs for 10-12 reps and add 10lbs each round until you can't anymore! On the last set do your normal 12 reps  but then immediatley drop the weight to 30lbs for an additional burnout of 24 reps!

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and flex your triceps at the bottom
-don't let elbows "float" the only thing that moves in your forearms

Cable rope triceps extensions

PUSH DAY

UPPER! Push focused

SHOULDAS

PUSH DAY! Titties shoulders and tris

SHOULDERS AND TRICEPS

Arms and ittiesssss🍒

PUSH DAY: tank top shouldasss

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

PUSH DAY 🙌🏼

Monica

Logan

SHOULDERS & TRICEPS

Push Day Baby!

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

Tayla

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

Chest, shoulders, & triceps… oh my!

PUSH: chest, shoulders, triceps

BOOBIES, SHOULDERS & TRICEPS

PUSH DAY!!!

CHEST TRICEPS SHOULDERS

Push day: chest, tris, shouldas

Chest/triceps/shoulders

UPPER 💪🏼

Shoulders, triceps & a lil boobies 💪🏼

PUSH DAY :)

Chest, shoulders, & triceps!

Push ittttt!

PUSH!

CHEST & SHOULDERS

Push ittttttt

Boobies shoulders arms 💪🏼

PUSH DAY: chest shoulders triceps

Olivia

Push day! Shoulders chest & arms

CHEST SHOULDERS ARMS, oh my!

UPPER! (Shoulders chest arms)

PERKY BOOBIES & TANK TOP ARMS

Felt the burn 🔥🔥That last superset got me!

Kate

Upper bod!

PUSH DIZZLE: CHEST TRICEPS AND SHOULDERS

UPPER: chest shoulders arms

PUSH DAY! 💪🏼

Push day! 👌🏼

B🍒bies & shoulders!

UPPER: chest shoulders & arms

PUSH DAY BABY ⚡️💪🏼

PUSH DAY!

UPPER: chest triceps shoulders

🍒 & 💪🏼

BOULDA SHOULDAS, chest and triceps 😘💪🏼

BOULDA SHOULDAS! With some chest & tris 💪🏼

Nicole Schumacher

Whitney Yeauger

Triceps & shoulders & chest! Oh my!

Push day!

PUSH DAY

Community

More workouts from KICK IT With Kay