Name: Playbook - KICK IT With Kay - SHOULDERS & TRICEPS
Uploaded: 2024-01-01T12:36:36.765Z
Duration: 45 min
Description: SHOULDERS & TRICEPS

Monica

Emma Mathews

Logan

Hitting those shoulders and triceps today!! 

Remember it’s as challenging as you make it. Challenge yourself by upping the weight each set!

Increase the weight each set. 12 reps should be difficult to hit!

- Start with your arms at 90 degrees
- Press the dumbbells straight up
- Lower with a slow controlled motion to a "field goal" position (not too low)

DB standing shoulder press

- Raise your arm keeping a slight bend at the elbow 
- Raise until you reach shoulder height 
- Lower with a slow controlled motion

Dumbbell lateral raises

- Hold the barbell in front of you with palms facing floor
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow
-control the negative

Barbell Front Raise

Superset

- attach a straight or EZ curl bar to the cable machine on the lowest notch

-Hold the bar with a semi wide grip

- Pull the bar up in a straight line to chest level leading with your elbows (think of a puppet)

- keep the shoulders away from the ears

-use your fingers as "hooks" but remember your shoulders are what is being worked here

Cable Upright Row

24 reps each set aka 12 reps each arm 

- Bend at the knees slightly
-keep core tight and hips tucks (no arch in your back)
- Press the dumbbell up until your reach full extension 
- Lower slowly
-repeat on the other arm while holding a stagnant hold on this arm

Alternating DB shoulder press

- Keeping your chest on the pad
- Pull your arms back using your rear delts by pushing  out on the handles
-think about pushing yourself through thick peanut butter
-control the negative, don't let the weight slam down between reps
-don't over extend, you should always be able to see your hands in your peripheral vision

Rear delt flies on pec dec

Superset two

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

Dumbbell tricep kickbacks

-Arms extended above shoulders holding one medium weight dumbbell 
- Bend at the elbow lowering the dumbbell behind your head
- Fully extend up contracting your triceps

Standing Overhead tricep extension

Tricep burnout superset

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