Name: Playbook - KICK IT With Kay - Push day! Shoulders chest & arms
Uploaded: 2024-01-01T12:36:37.149Z
Duration: 60 min
Description: Push day! Shoulders chest & arms

Olivia

Hitting mainly shoulders with some arms and a tiny bit of chest! Great upper body day 💪🏼

Don’t forget to warm up! Warm ups can be found in the highlight on my app!

- Keep your back flat against the pad
- Angle your elbows down slightly 
- Control the negative and squeeze at the top

Add weight each set

Plate loaded flat chest press

Stretch two handles to cables on lowest notch 

Stand slightly in front of cables so that arms are behind you slightly 

With palms facing forward and slight bend in elbow, scoop arms forward and up flexing your chest at the top

Cable low to high fly

Increase weight each set! Aim for 10-15 rep rang last two reps should be almost impossible 


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

Dumbbell seated shoulder press

- From a seated position
- Keeping a slight bend at the elbow
- Raise your arms laterally until you reach shoulder height 
- Lower with a slow and controlled movement


LAST SET IS A DROPSET:10-15 (as many as you can do) heavier normal reps into pause reps for the remainder

Dumbbell seated lateral raise

12 cable front raises into 12 upright rows! 

Rest and repeat

- Hold the bar in front of your body, palms facing you gripping with your fingers 
- Raise your elbows up and to the sides, pulling the rope towards your chin
- Pause at the top, elbows no higher than the shoulders
- Return the cable back to starting position with control

Cable standing upright row

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

cable front raise

Shoulder superset

Complete 15 cable curls into 15 tricep pushdowns

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps

Cable rope triceps extensions

- Hold the bar underhand grip with both hands
- Curl bar up towards your shoulders
- Lower to starting position

Straight bar cable bicep curls

Arms superset

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