Name: Playbook - KICK IT With Kay - PUSH DAY 🙌🏼
Uploaded: 2024-01-01T12:36:36.930Z
Duration: 60 min
Description: PUSH DAY 🙌🏼

Emma Mathews

- 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

Do 10 reps at a challenging weight immediately into 15-20 reps at a lighter weight (don’t rest between these that’s the whole point!)

Lateral Raise Dropset (read description)

*go heavier each set! As weight goes up, reps will go down naturally! Don’t be scared to get a spot!

- 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 (heavier)

Start with a a challenging weight dumbbells & do as many reps as possible (6-10 reps) then drop those abs immediately so 15 more reps at a weight 10 lbs lighter!


FORM
- 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  shoulder press dropset (read description)

Complete 12-15 chest presses into 15 reverse flies!

*add 5-10 lbs each set if possible!

FORM 
-adjust seat to wear handles are about nipple height 

-think about pinching your shoulder blades (slight arch in back is ok)

-wide grip on the handles, elbows are dropped down slightly pushing handles forward and up 

-when your push outwards think about flexing your boobies! Even if they don’t that mind to muscle connection is what we’re trying to establish

Incline Chest Press Machine

- Adjust seat to where elbows are in line with shoulders when arms are extended 

- With slightly bent elbows, use your rear delts to pull your arms back

- Slowly release back to starting with control!

*remember this ISNT A BACK WORKOUT the tension is in your tiny rear delt muscle on the back of the shoulder

Machine reverse fly

Superset 1

Complete 15 of each exercise. Rest and repeay

-hold barbell with overhand grip (lighter side maybe 20-30 lbs)

- Raise bar until you reach shoulder height 
- Keep your core engaged and try not to use momentum to swing the bar up
- Lower with a slow controlled movement
- Do not rest on legs at the bottom

Plate front raise

- Keep your elbows close to your body and shoulders away from ears 
-chest stays against pad 
- Start with arms at about 90 degrees
- Push through your hands extending your engaging your triceps

Weighted dips

Superset 2:

Complete 10 Arnold presses each arm and then 15 medium heavy tricep extensions! 

Rest and repeat

*10 reps PER arm each set!

-pick medium dumbbell (10 reps should be challenging to complete but not impossible) 

- Start with your arm at 90 degrees with your palm facing you
- Rotate your arm 
- Press straight up keeping your core engaged
-reverse that motion and go back to start.

Arnold press (left)

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Rope tricep extension

Superset 3

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

push up

PUSH DAY 🙌🏼

UPPER! Push focused

SHOULDAS

PUSH DAY! Titties shoulders and tris

SHOULDERS AND TRICEPS

Arms and ittiesssss🍒

PUSH DAY: tank top shouldasss

PUSH DAY

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

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!

PUSH DAY 🙌🏼

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