Name: Playbook - KICK IT With Kay - UPPER! Push day 💪🏼
Uploaded: 2024-03-17T12:44:43.425Z
Duration: 60 min
Description: UPPER! Push day 💪🏼

Complete 10 wide push-ups right into 10-12 chest presses

Keep a wide grip on the handles 
-think about punching your shoulder blades together (you can arch back slightly)
-feet planted firm on floor for support 
-push the handles away from you squeezing your boobs at the too if the movement

Machine Chest press

As many as you can on your feet then go to your toes to finish the set 


- Begin in a push up position with hands wide
- Lower body down to the ground
- Push through your arms to rise back up

Wide push up

Chest superset

Complete the following back to back then rest and repeat

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

-keep core braced
-elbows pointed forward, narrow, with palms facing inwards towards each other 
-press dumbells up and lower down to where elbows are in line with shoulder height and repeat

Standing Narrow Shoulder Press

Spicy shoulder superset

Increase weight as reps go down each set! 
Last set do 20 reps: as many reps as you can heavy then drop the weight to half that weight and finish the reps until you make it to 20 total! (Ex: if you do 5 reps at 30 lbs immediately go into 15 more reps at 15 lbs)



- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

DB Lateral raises

Find a turf or side of your gym with plenty of space to perform bear crawls down and back! 3 rounds total

Go down one side of the turf (should be at least 15-20 seconds of crawling!)

- Start on your hands and feet with your legs bent at 90 degrees
- With short range of motion crawl forward on your hands and feet
- Keep a neutral spine tummy tight

Bear crawl

Crawl backwards down the turf to return to start

Reverse bear crawl

Bear crawl superset

Complete 12-15 reps of each. Last set go to failure!

- 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

- Begin with your back to the to cable and hands over head, elbows bent 90 degrees
- Pull rope cable so that elbows are straight, slowly return to start

Cable rope overhead triceps extensions

Tricep Burnout

UPPER! Push day 💪🏼

Back biceps and shoulders! 🌶️

Awesome set up! Wish I could’ve finished it but my period said, no 😂

Braelyn

UPPER: full 💪🏼

Assisted pull ups had me fatigued the rest of the time 😅

UPPER BAWDY HOTTIES

UPPER!

UPPER (back shoulders biceps)

Upper body

FULL UPPER BODY!

UPPER BODY SESH! Toned upper body 🫱🏼‍🫲🏽

Lyndsey

THE PERFECT UPPER BODY WORKOUT

UPPER BODY SESH 💦

UPPER BODY SESH

Lauren Cowley

Kate

rylie grace

FULL UPPER BODY 💪🏼

🔥🔥 loved this work out. Fun and definitely felt the burn!

Ashley

Was hard to get through this one…which is a good thing!! Feels so good.

Kajsa

FULL UPPER BAWWDYYY

The best upper body day I’ve done yet!!

Whitney Yeauger

FULL UPPER BODY

UPPER BOD 💪🏼

Loved hitting all parts of the upper body with such simple movements!! Amazing!

Anna

UPPER BODY TONE UP💪🏼

UPPER 💪🏼

UPPER BODY BURNAAA

Upper Bawwdy Workout

PUSH DAY! 💪🏼

UPPER! Chest shoulders triceps

Full Upper Body Lift 💪🏼

Functional upper body! 💪🏼

Evans

UPPER BODY

FULL UPPER: conventional

Worked a lot of the upper body. The go till failure helps make sure you are getting a good lift in without focusing on one muscle group.

UPPER! Push day 💪🏼

More workouts from KICK IT With Kay