Name: Playbook - KICK IT With Kay - Push day: chest, tris, shouldas
Uploaded: 2024-01-01T12:36:36.975Z
Duration: 60 min
Description: Push day: chest, tris, shouldas

-complete 10 reps on the left arm, 10 on the right, then 10 with both.

Rest then repeat (increasing the weight if you can)

Lateral Raise combo

*up the weight each set if you can and stay between 8-12 rep range!

- 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

Complete 15 face pulls into 12 heavy upright rows!

- Squeeze your shoulders then pull the rope towards your face, feeling the work in your rear delt!

*can have feet in a split stance if you need extra support if you’re going heavy like me or you can just stand with feet parallel!

Cable face pulls

Go heavier here!

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

*think about being a puppet with strings attached to your elbows!

Dumbbell upright row

Superset 1

- Grab criss crossed cables in each hand, arms extended out in front of your body
- Keeping a slight bend in the elbows
- Move your arms backward and outward until you have reached full extension
- Reverse movement back to starting position

Cable cross rear delt fly’s

- Start by standing with the barbell at your chin
- Press directly up overhead
- Lower slowly back to starting position

Smith machine barbell press

Complete 12-15 chest press right into AMRAP close grip tricep push-ups

- From a high plank position, hands under shoulders 
- Bending at the elbows, lower your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

Tricep push up

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

Hammer Strength Flat Bench press

Superset 2

Complete 15 reps of each back to back. Rest 30 seconds and repeat!

- 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

- Keep your core tight
- Spread the rope apart at the top of the movement
-notice how my elbows stay pretty still the entire time! They aren’t “floating” the only thing moving it my forearms

Overhead rope tricep extensions

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