Name: Playbook - KICK IT With Kay - SHOULDER & TRICEPS!
Uploaded: 2024-01-01T12:36:37.361Z
Duration: 60 min
Description: SHOULDER & TRICEPS!

I can already tell I’m gonna have a tough time raising my arms tomorrow 😅🥵🔥

Jenna

Emma Mathews

Shoulder triceps (and a tiny bit of chest!) 

Basic movements but insanely effective! Going higher volume today on most things. 

Many things will even be until failure-for the last 5 reps or so of each set HALF REPS ARE OKAY AND ENCOURAGED! 

Don’t just stop when you can no longer do full range of motion- push out a few more reps. tension past failure is beneficial! Make the most of EVERY set.

Start with bringing hands up over your head once and then go down into once push-up.

Then immediately bring your hands overhead twice and then do two push-ups.

Repeat for 3,4,5…. Until you get to 10 
full reps!

Do as many as possible on toes before going to knees!

Prison push up

SETS 1-3: increase weight by 5 lbs or so.
SETS 4&5: dropset twice as many reps as possible (20lbs, 15lbs, 10lbs… can adjust these weights as needed) 


⭐️Don’t just stop when you can no longer do full range of motion- push out a few more reps. tension past failure is beneficial!!! It’s ok if they are PARTIAL reps. Really push past failure on these! This is a big chunk of your workout today 




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

DB Lateral raises

*actually try to keep spine even straight than mine resting on your legs! Mine was arched a bit much looking back at the footage 


1) sit on end on bench and hold light medium dbs in each hand with knees slightly bent  and chest leaning forward resting on quads 

2)exhale & lift both arms out to the side (think about pouring water with pinky lifting towards ceiling on each hand. That rotation will help engage rear delts) pinky stays up entire time and gaze down 

3) pause for a second at the top and then with control, lower back to starting underneath your legs but keeping tension never resting or letting dbs touch together

Bent Over Rear Delt Fly

*HIGHER GRIP THAN USUAL. May feel weird at first but this is intentional. Might have to lower seat lower than usual so that hands come together in front of chin instead of chest

Pec dec chest fly (high grip)

*EACH set is a DROPSET! Do as many weights heavy as possible then immediately drop the weight in half and do double reps 

(Ex: if you do 8 reps at 30lbs, drop the weight to 15lbs and do 16 reps right after)




- In a seated position with dumbbells in each hand
- Elbows bent to 90 degrees
- Straighten elbows pressing dumbbells overhead 
- Lower back to starting position with control

DB seated shoulder press

High volume pushdowns right into dips 


-20 rope extensions 
-bench dips until failure

Not increasing weight each set here instead pick a medium weight that you will be able to maintain high volume for all four sets! 



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

Cable rope triceps extensions

You should be GASSED if you’re going heavy enough on your rope extensions so you should barely make it to 12 reps or so 


- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips

Tricep superset

FINISHING JUST AS WE STARTED! 

Start with bringing hands up over your head once and then go down into once push-up.

Then immediately bring your hands overhead twice and then do two push-ups.

Repeat for 3,4,5…. Until you get to 10 full reps!

Do as many as possible on toes before going to knees!

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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

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Push Day Baby!

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

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