Name: Playbook - KICK IT With Kay - Triceps & shoulders & chest! Oh my!
Uploaded: 2024-01-01T12:36:37.311Z
Duration: 60 min
Description: Triceps & shoulders & chest! Oh my!

Nicole Schumacher

Whitney Yeauger

A great push day! 
Be sure to warmup from my warmup highlight before starting! 


Nothing super long or difficult. Staple movements that are effective. Challenge yourself by increasing the weight each set if you can!

First set is warmup, next 3 are working 

-keep wrists neutral (don’t let them “break”
-handles should be nipple level 
- When you press back up,flex your boobs at the top! Think about squeezing sometimes between them to initiate that mind to muscle connection

Machine Chest Press

First row sets are just lighter warmup sets. Next 3 are working! 


Increase by 5 lbs or so each set if you can! Aim for 8-12 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

Each set do following back to back:

-12-15 skull crushers 
-12-15 upright rows

20-30lb barbell 

- Lying back with your arms extended above your shoulders
- Bend at the elbow lowering the EZ-bar or barbell toward your forehead 
- Extend your arms back up to starting position

Barbbell skull crushers

- Hold a barbell 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

Barbell upright row

Ez bar superset

-brace core and keep chest lifted 
- Hold the dumbbells in front of you with your palms facing you
- Press up and rotate your wrist until your palm is facing the opposite direction
- Lower with a slow and controlled movement without letting elbows sag! Don’t let them go lower than shoulder height

DB seated Arnold press

*go light here! Targeting rear delt which is a tiny tiny muscle and doesn’t take much weight. All about control and mind to muscle connection

HOW TO

- Support your chest into an incline bench
- start with dumbells hanging down low palms parallel to one another 
- Once your arms are parallel to your body, 
-lift the dumbbells out and up,slightly forward of your shoulders but not quite straight in front of you 
*keep thumbs UP and lift dbs as high as you can 
- Then you will lower the dumbbells back down to starting position

Chest supported Y raise

Leaning on slightly incline bench, with two light to medium dumbells in your hands, raise the dumbells up to about shoulder height with palms facing in towards one another. Lower with control!

Chest supported front raise

Incline bench shoulder superset

Lateral raise and tricep pushdowns back to back! Rest and repeat.

*last set is a burnout of 50 reps! Nonstop. Start heavier and then lower weight as you need to be able to finish the 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

*last set is a burnout of 50 reps! Nonstop. Start heavier and then lower weight as you need to be able to finish the reps 

- Stand tall, abs engaged and upper arms locked at your sides
- Press the cable attachment  down until your elbows are straight, flexing your tricep at the bottom of each rep 
-only forearms should move up and down
- Bend the elbows to return to the starting position

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