Name: Playbook - KICK IT With Kay - Shoulders, triceps & a lil boobies 💪🏼
Uploaded: 2024-01-01T12:36:37.029Z
Duration: 59 min
Description: Shoulders, triceps & a lil boobies 💪🏼

Hitting lots of shoulders and triceps today! With one chest exercise.

Complete 15 face pulls right into 15 tricep rope pushdowns

-target here is rear delts (little dimple on the back of your shoulders!)
- Pull towards your face letting your elbows flare out  
- Pause and return to the initial position

Seated face pull

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Rope tricep extension

Superset 1

First 3 sets increase weight each set! Last set is a double DROPSET! Start with your heaviest weight for 6 reps right into dropping 10 lbs for 8 reps right into dropping 10 lbs for 10 reps. 

- With your back supported, hold the handles with your elbows bent to 90 degrees 
-keep wrists in line with hands do NOT “break” your wrists keep them firm 
- Press your arms up to full arm extension
- Lower with control to the starting position

Plate loaded machine shoulder press

Complete each exercise back to back then rest! Repeat entire circuit 2 more times.

*complete 12-15 each arm! Pick a weight where last few reps are difficult to complete! 


Form
-stand with tummy tight and keep back from arching 
-Start with you arms at 90 degrees and other hand on your hip 
- Press the dumbbells straight up
- Lower with a slow controlled motion elbow slightly in your peripheral

Dumbbell standing shoulder press (iso)

- Hold a bar in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keeping the bar close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the bar back to starting position

Cable standing EZ-bar upright row

Superset 2:

- Begin by lying back on an incline bench with dumbbells above your chest
- Lower the dumbbells to chest level (in line with nipples)
- Press the dumbbells back up engaging your chest

Dumbbell incline bench press

EACH SET IS A DROP SET! 
-10 reps heavier partial reps (it’s ok if your arms don’t make it to shoulder height just feel tension in the shoulders)
-15 reps 10 lbs lighter full reps 

FORM
- From a seated position
- Keeping a slight bend at the elbow
- Raise your arms laterally until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell seated lateral raise dropsets

-assisted dip Machine optional (I used it!)
- Keep your elbows close to your body
- Come down until your arms are at about 90 degrees
- Push through your hands extending your engaging your triceps to come up

Assisted Weighted dips

Shoulders, triceps & a lil boobies 💪🏼

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 💪🏼

PUSH DAY :)

Chest, shoulders, & triceps!

Push ittttt!

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!

Shoulders, triceps & a lil boobies 💪🏼

More workouts from KICK IT With Kay