Name: Playbook - KICK IT With Kay - Perky boobies & tank top arms (chest, triceps,& shoulders)
Uploaded: 2024-01-01T12:36:36.838Z
Duration: 45 min
Description: Perky boobies & tank top arms (chest, triceps,& shoulders)

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

Tayla

**LAST 5 reps of each set are pause reps aka hold at the top of the movement for two seconds*

FORM:
-Keep your chest push against the pad and your booty slightly pushed back. 

-Lift your elbows until they are either in line with your shoulders or a little lower (do NOT let elbows go any higher than shoulder level!) 

-Control the negative & remember tension should be in your shoulders not your traps!

Machine lateral raise

INSTRUCTIONS: Each set is a dropset! Meaning you will do 10 reps at a medium heavy weight (Work your way up in weight each set.) and then drop those dumbbells and pick up a light to medium set of dumbbells and give me 15 additional reps 


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

Seated Shoulder Press DROPSETS

Sequence: BOTH ARMS FOR 20 REPS, LEFT ARM 10 REPS, RIGHT ARM 10 REPS.

That is all one set. Repeat desired number of sets. 


FORM:
- Raise the dumbbell with a slight bend at the elbow
- Raise until you reach shoulder height (don’t go above!!)
-don’t use momentum to “swing” the db up because that often will take the work out of your shoulders & put it in your traps

Lateral Raise Sequence

- Hold the rope with your palms facing each other
- Raise until shoulder height pausing at the top 
- Lower with a slow controlled motion

Rope cable front raise

Complete 15 reps of each exercise. 

Rest 45-60 seconds ish and then repeat twice more!

- Grab handles cables in each hand, arms extended out in front of your body & chest on pad
- Keeping a slight bend in the elbows & shoulders away from your ears 
- Move your arms backward and outward until you have reached full extension
- Reverse movement back to starting position

Pec Dec Rear Delt Fly

- 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

Superset: chest & rear delts

12-15 reps of each exercise (back to back.) 

Complete 3-4 rounds total. 

Heavier on the push downs and lighter weights for the skullcrushers!

- Arms extended above shoulders a dumbbell in each hand
- Bend at the elbow lowering the dumbbells towards your head
- Fully extend up contracting your triceps

2 arm dumbbell skull crushers

- Stand tall, abs engaged and upper arms locked at your sides
- Press the cable attachment  down until your elbows are straight, flexing your tricep at the bottom of each rep 
-only forearms should move up and down
- Bend the elbows to return to the starting position 

(I’m using the attachment that looks like an upside down “V” but you can just use a bar if you wish)

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