Name: Playbook - KICK IT With Kay - Push day! 👌🏼
Uploaded: 2024-01-01T12:36:37.240Z
Duration: 60 min
Description: Push day! 👌🏼

Chest shoulders and triceps today!  So often as females we neglect upper body days but they are just as important as lower body! So don’t sell yourself short and push yourself today!

Complete 12 low to high cable flies into 12 cable chest presses. Rest and repeat!

-Start on cable machine with two handle attachments on the lowest notch.
-Step slightly in front of the machine so the handles are starting slightly behind you 
-think about scooping up and flexing your pecs at the top! 
-control the way down

Low to high cable fly

-start with two cables on lowest notch with handle attachments 
-stand slightly in front of the cable machines 
-press up at a slight diagonal with a slight lean forward, flex chest at the top! 

(You should feel this in upper chest NOT shoulders. If you feel it in your shoulders you need to press less “upwards” and more “outwards”

Cable Chest Press

Cable Chest Superset

EACH SET IS A DROPSET:10-15 (as many as you can do) medium weight normal reps then drop the weight in half and do 10 additional pause reps (holding at the top of the movement where you feel the most tension for two seconds before lowering arms)



- 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

Dumbbell seated lateral raise

complete 12-15 overhead machine presses right into 12-15 upright rows

*increase weight each set! aim for somewhere between 10-15 reps! 

- With your back supported, hold the handles with your elbows bent to 90 degrees
- Press your arms up to full arm extension
- Lower with control to the starting position

Machine shoulder press

- Hold a barbell in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keeping the bar close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the bar back to starting position

Barbell upright row

Barbell superset

*10-15 reps each arm depending on weight!  Just be sure you’re going almost until failure each side! 

-keep back against pad and core tight 
- Press the dumbbell up until your reach full extension 
- Lower slowly

Single arm shoulder press

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!

- 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)

Cable tricep pushdown

-keep 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

Tricep Superset

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