Name: Playbook - KICK IT With Kay - UPPER! (Shoulders chest arms)
Uploaded: 2024-01-01T12:36:37.172Z
Duration: 60 min
Description: UPPER! (Shoulders chest arms)

- Keep your back flat against the pad
- Angle your elbows down slightly 
- Control the negative and squeeze at the top

flat chest press machine

- Start by standing tall, with feet staggered, and a cable handle in each hand
(Cable on lowest notch)
-stand slightly in front of cables LEANING FORWARD SLIGHTLY (hard to tell in the video but I promise I am)
-press up and out in front of you slightly (not straight up as it’s a chest workout not shoulder! Press slightly above nipples)
- Pause and let your arms return back to the starting position

Cable chest press

Last set is a dropset! 10 heavier then drop a plate and do bar only for 10 additional reps WITHOUT the push. Just press without using legs 


- Begin with barbell overhead. Elbows wide but still in peripheral vision 
- Lower down to your shoulders, elbows forward of your body
- Dip torso by bending your knees and press bar back up overhead

Dumbbell push press

8-10 each arm per set!! Should be heavy and hard to complete 


- Begin in half kneeling position
- With your elbow slightly in front of you 
- Press the end of the barbell up 
- Reach full extension at the top
- Lower with control back to starting position

Single arm landmine press

Sit on the edge of a bench

Holding medium dumbell (palm facing towards the wall so DB is in hammer position)

Complete a front raise bring the dumbbell up to shoulder height WITHOUT SWINGING or using momentum. Slow and controlled on the way back down 

12 reps each arm per set!

Seated single arm front raise

Complete 12 leaning lateral raises each arm into 20 steering wheels

- With the outside arm, cable crossing behind your body 
- Maintaining a slight bend in your working elbow, raise your arm up to shoulder height 
- Pause, and then slowly lower the weight back to the starting position 
- Complete desired reps then repeat on the opposite side

Cable leaning single arm lateral raise (behind the back)

Hold light to medium plate out in front of you and twist back and forth like you’re driving a bus!

Steering wheels

Superset

Complete 12 cable curls each arm into 15 tricep pushdowns

Start with cable on lowest notch with a handle attachment 

Step in front of cable slightly 

Keeping elbow in same place slightly behind your body, curl handle up towards shoulder 

Flex bicep at top! 

Control the release.

12 on the left then 12 on the right!

Single arm cable curl (facing away from cable)

-put cable in high notch and attach either a straight bar or little upside down triangle attachment like me :) 

-push down on the handle flexing your triceps and control the way up

Tricep pushdown

Arms superset

UPPER! (Shoulders chest arms)

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Emma Mathews

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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

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Monica

Logan

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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!

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Push ittttt!

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Push ittttttt

Boobies shoulders arms 💪🏼

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Olivia

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CHEST SHOULDERS ARMS, oh my!

PERKY BOOBIES & TANK TOP ARMS

Felt the burn 🔥🔥That last superset got me!

Kate

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PUSH DAY! 💪🏼

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B🍒bies & shoulders!

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PUSH DAY BABY ⚡️💪🏼

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🍒 & 💪🏼

BOULDA SHOULDAS, chest and triceps 😘💪🏼

BOULDA SHOULDAS! With some chest & tris 💪🏼

Nicole Schumacher

Whitney Yeauger

Triceps & shoulders & chest! Oh my!

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UPPER! (Shoulders chest arms)

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