Name: Playbook - KICK IT With Kay - Push ittttt!
Uploaded: 2024-01-01T12:36:37.061Z
Duration: 60 min
Description: Push ittttt!

Working lots of shoulders as well as some triceps and a sprinkle of chest!

LAST SET IS A DROPSET: do 10 heavier partial reps then drop the weights and immediately pick up a pair 10 lbs lighter and give me 15 more reps 

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement


Go medium weight here! It’s ok if you’re a little under shoulder height. Just don’t go above shoulder height as it could injure you!

Seated side lateral raise

Increase weight by 5 lbs or so each set if you can! Last two reps of each set should be almost impossible to complete. If they are easy you need to go heavier :)

LAST SET IS A DROPSET: 10-12 heaviest reps right into 12 additional light weight reps back to back no resting until all 24 reps are done 




- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell Arnold Press

Complete 12 medium heavy front raises into 15 upright rows.


Rest and repeat

- 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

- Hold the rope in front of your body
- 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 rope upright row

Superset 1

Increase weight a little each set if you feel comfortable. If you feel anything in your shoulder you need to correct form or go to a lighter weight :)


- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Incline dumbbell chest press

Complete 20 of each back to back for a full tricep burn! Rest 30 seconds then repeat.

- Hold the light barbell with a narrow grip 
- As you raise the bar make sure your elbows don't come forward try to keep them still the entire set 
- Engage your triceps as you go up

Lying barbell skull crushers

-lay flat on bench
-bring light to medium barbell down towards your chest by holding with a narrow grip keeping elbows in towards your sides 
-push up 


*mot going super heavy here because we are focusing on burning the triceps! Lots of reps

Narrow barbell press

Superset 2

- Begin by pulling medium barbell up to your shoulders like a puppet then quickly flip your wrists so that you’re holding the bar at your chest 
- Press up using your legs for power
- Reverse the movement back to start and repeat

Barbell clean and press (double)

*don’t go too light here! Go heavier- remember more muscle=the “toned” look


- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable  tricep pushdown

Push ittttt!

UPPER! Push focused

SHOULDAS

PUSH DAY! Titties shoulders and tris

SHOULDERS AND TRICEPS

Arms and ittiesssss🍒

PUSH DAY: tank top shouldasss

Emma Mathews

PUSH DAY

Killer workout. Gonna def feel it! Had to make a few adjustments due to only having certain equipment in the gym but totally worth it!

Emily Williams

PUSH DAY 🙌🏼

Monica

Logan

SHOULDERS & TRICEPS

Push Day Baby!

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

Tayla

Perky boobies & tank top arms (chest, triceps,& shoulders)

Chest, shoulders, & triceps… oh my!

PUSH: chest, shoulders, triceps

BOOBIES, SHOULDERS & TRICEPS

PUSH DAY!!!

CHEST TRICEPS SHOULDERS

Push day: chest, tris, shouldas

Chest/triceps/shoulders

UPPER 💪🏼

Shoulders, triceps & a lil boobies 💪🏼

PUSH DAY :)

Chest, shoulders, & triceps!

PUSH!

CHEST & SHOULDERS

Push ittttttt

Boobies shoulders arms 💪🏼

PUSH DAY: chest shoulders triceps

Olivia

Push day! Shoulders chest & arms

CHEST SHOULDERS ARMS, oh my!

UPPER! (Shoulders chest arms)

PERKY BOOBIES & TANK TOP ARMS

Felt the burn 🔥🔥That last superset got me!

Kate

Upper bod!

PUSH DIZZLE: CHEST TRICEPS AND SHOULDERS

UPPER: chest shoulders arms

PUSH DAY! 💪🏼

Push day! 👌🏼

B🍒bies & shoulders!

UPPER: chest shoulders & arms

PUSH DAY BABY ⚡️💪🏼

PUSH DAY!

UPPER: chest triceps shoulders

🍒 & 💪🏼

BOULDA SHOULDAS, chest and triceps 😘💪🏼

BOULDA SHOULDAS! With some chest & tris 💪🏼

Nicole Schumacher

Whitney Yeauger

Triceps & shoulders & chest! Oh my!

Push day!

Push ittttt!

More workouts from KICK IT With Kay