Name: Playbook - KICK IT With Kay - Push ittttttt
Uploaded: 2024-01-01T12:36:37.119Z
Duration: 60 min
Description: Push ittttttt

Increase weight each set! As weight gets heavier reps get fewer naturally- go one rep until failure each set.

Last set is a dropset of 10 heavy reps into 10 additional reps 10-15 lbs lighter 


- 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 front raises right into 15 face pulls.

- Raise the dumbbells until you reach shoulder height
- Lower with a slow and controlled movement

Dumbbell front raise

-cable on top notch with rope attachment 

- Squeeze your shoulders then pull the cable towards your face

-think about pulling cable up and back towards your eyes

Focus here is that little dimple at back of your shoulders not your back!

Cable face pulls

Shoulder superset

Increase by 5 lbs or so each set if you can! Aim for 8-15 rep range! Go until you almost fail but not quite 

- use your knees to “bounce” the dumbells up to your shoulders one hand at a time 
-pinch your shoulder blades and slightly arch back with arms out wide but slightly forward (should see them in your peripheral) 
-maintain a neutral wrist position with your wrists in line with your forearms
- Push the handles outward to full extension but without locking out the elbow
- Pause briefly at full contraction then return to starting position

DB incline chest press

- 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

Kneeling landmine press

You’re going to need 3 different set of dumbells for this! One light,One medium, one heavy.

Each set you will do the following back to back, not resting until all reps are done! 

Heavy: 10 reps 
Medium:15 reps 
Light:20 reps 

Rest and repeat!

Lateral raise dropset

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

Really flex your tricep on each rep!

- Begin with your back to the to cable and hands over head, elbows bent 90 degrees
- Pull rope cable so that elbows are straight, slowly return to start

Cable rope overhead triceps extensions

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

Cable rope triceps extensions

Tricep superset

Push ittttttt

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 ittttt!

PUSH!

CHEST & SHOULDERS

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 ittttttt

More workouts from KICK IT With Kay