Name: Playbook - KICK IT With Kay - Push day!
Uploaded: 2024-01-01T12:36:37.317Z
Duration: 60 min
Description: Push day!

Hitting chest shoulders and triceps today! 

As always- challenge yourself with weight/reps. This is only easy if you make it easy. Don’t cheat yourself!

Complete the following back to back

-15 pec dec chest flies 
-15 push-ups

- Adjust seat so that arms are just slightly below shoulders 
- Bring your hands together keeping a slight bend at the elbow
- Pause engaging your chest and return to the initial position

Chest fly machine

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

Wide push up

Chest superset

*GET A SPOT IF YOURE NEW AT THESE OR WANT TO CHALLENGE THE WEIGHT. Don’t be ashamed safety first besties 

*as reps get fewer weight gets a little heavier

- Start by lying down with the barbell directly above you
-pinch your shoulder blades and arch back slightly (this expands the chest)
- Bring your elbows in slightly 
- Lower down until the bar touches your nipples 
- Press up engaging your chest

Barbell bench press

Each set is a dropset! Meaning do 10 reps with a medium weight (I did 15 lbs) then drop the weight by 5 lbs and do 10 additional reps no stopping until entire 20 reps are done 


- From a standing  position core braced (don’t let back arch, think about keeping pelvis tilted forward) 
- Keeping a slight bend at the elbow
- Raise your arms laterally until you reach a little under shoulder height (where you feel tension on the shoulder)
- Lower with a slow and controlled movement

Dumbbell lateral raise dropsets

Last two reps should literally feel impossible to complete! Increase weight each set if you can! 

- Start by putting chair or incline bench under smith machine, line it up where bar is in front of you just slightly but enough that it doesn’t hit you in the face when you bring your elbows down 

- sitting, start with barbell about about nose level 
- Press directly up overhead, keeping elbows flared out (but still just slightly angled where you can see them in your peripheral)
- Lower slowly back to starting position

Smith machine seated shoulder press

Sorry it was hard to get a good angle here! 


*10 reps per arm each set!! 


-find your Landmine mount (might have to ask an employee sometimes they are kind of hidden!) put a bar in it if there isn’t already one 


- Begin in kneeling position and brace your core
- With your elbows slightly in front of you 
- Press the end of the landmine barbell up engaging your upper chest
- Lower with control back to starting position


MODIFICATION: single arm press (elbows pointed forward)

Kneeling landmine press

Each set do the following back to back 
-12 cable front raise 
-12 overhead tricep extensions

- 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

-use rope attachment on cable machine on lowest notch 
-pick medium weight 
-turn with back towards cable machine poll and hold rope overhead 
-elbows can flare out slightly as your press up to being the ends of the rope towards the ceiling by flexing your triceps!

Overhead rope tricep extensions

Superset

- Begin with hands on the bars and kneeling in the pad
- Lower down until your arms are bent to 90 degrees
- Extend elbows to lift back up

*decrease the assisted weight each time!! Really challenge yourself see if you can do bodyweight only

Assisted dip machine

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