Name: Playbook - KICK IT With Kay - SHOULDERS AND TRICEPS
Uploaded: 2024-03-03T18:30:51.037Z
Duration: 65 min
Description: SHOULDERS AND TRICEPS

Push day! Working on that upper body and those arms.

Complete the following back to back! Not going super heavy here but focusing on squeezing and mind to muscle.

- Start by standing tall, with feet staggered, or parallel, wherever you feel strongest 
-cable handle in one hand 
- Bring your hand in front of your chest engaging your chest
- Pause and let your arm return back to the starting position

Cable chest flies

-start standing between and slightly in front of two cables 
-cables between nipple and shoulder height 
-grab a handle in each hand 
-with palms facing the floor press the handles out and return with control

Cable chest press (neutral height)

As many as you can in your toes! (If you can’t make it to at least 10 go to your knees to finish the set)

Push up

CHEST CIRCUIT

Last two reps should literally feel impossible to complete! 

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

Smith machine shoulder press

SUPER HIGH VOLUME HERE
Lots of sets. Don’t hate me. 


Complete following back to back: 
-15 full lateral raises  
-12 partial reps w same weight 
-then drop the weight by 10 lbs or so and do 10 SLOW eccentric reps

- 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

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement
*only come up half way! Staying in that range where there is constant tension on the shoulders the entire set

Dumbbell lateral raise partial reps

Drop weight to a lighter weight than your normal lateral raise sets- 

-Complete a lateral raise  except this time go AS SLOW AS POSSIBLE on the negative 

Your arms should be on fire

Eccentric lateral raise

Db lateral raise JUMBO set

Not super heavy here but high volume and TONS of control  



on an incline bench normal holding two lighter medium dumbells palms facing back wall 
-release the arms to go slightly behind shoulders then raise forward using your front delts no higher than shoulder height

Seated incline front raise

*pick a weight that you can control here.. not too heavy. Maybe 7-10 lbs bc we are going for more reps 

- Lying on an incline bench
- Raise dumbbells above you to full arm extension
- Hinge at the elbow lowering the dumbbells over and behind your head
- Extend your arms back up activating your triceps


*keep elbows still! Only thing moving is your forearms and flexing your triceps

Dumbbell incline skull crusher

Shoulder/tricep superset

FORM:
-attach a V Bar to the cable machine and put it at the lowest notch (closest to the floor)
-stand or sit on the edge of the bench and grab the v bar (palms facing up) 
-press up while keeping back as straight as possible abs tummy as tight as possible 
-lower back down to about chin level and repeat

Seated V bar cable press

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