Name: Playbook - KICK IT With Kay - UPPER! Push focused
Uploaded: 2024-04-28T12:31:40.259Z
Duration: 60 min
Description: UPPER! Push focused

Chest shoulders and triceps today 💪🏼

Do 12-15 chest flies then turn around (& adjust handles) and do 12-15 rear delt flies

- Adjust seat so that elbows are slightly below the shoulder 
- Bring your hands together keeping a slight bend at the elbow
- Pause engaging your chest and return to the initial position

Chest fly machine

- Adjust reverse fly machine to correct height
- With slightly bent arms use your rear delts to pull your arms back
- Slowly release

Machine reverse fly

Pec dec Superset

-load medium weight (most females are the strongest in this area so just go off of how often you work chest) *INCREASE THIS EACH SET BY 5 LBS OR SO IF YOU CAN

-adjust seat to a height where the handles are right around nipple level when down

-think about pinching your shoulder blades together behind you (can slightly arch back)

-with a wide grip press the handles away from you, squeezing your upper boobs at the top!

Chest Press Machine

With back supported hold two dumbbells at your shoulders 
⭐️I want you to keep your thumb on the back of the dumbell instead of bringing it forward. Also a slight tilt with the dumbells (think pinky’s up!)  
- Press the dumbbells up to full arm extension
- Lower them to the starting position

*increase weight slightly each set!

DB shoulder press (pinky’s up)

EAXH SET IS A DOUBLE DROPSET. Do: 
-8 heavy reps 
-10 medium reps 
-12 light reps 

All back to back! Dropping weight by 10 lbs each time 

Rest for 45 seconds then repeat 



Form
-chest against pad 
- Keep a slight bend at the elbow
- Raise your arms laterally until you reach shoulder height or slightly under 
- Lower with a slow and controlled movement

Machine lateral raise

Complete the following back to back. 

-12-15cable front raises 
-till failure narrow presses

Rope attachment on lowest cable notch 

Stand in front of cables and straddle the cable. Hold ends of the rope on each hand 

Palms facing each other, bring rope from up stopping right before 90 degrees

Cable front raise

Elbows forward, and not dropping below shoulder height 

Press light dumbells up to full extension 

Slow, even pace 

These should BURN like crazy after the previous exercise

Db narrow Strict press

Front raise & narrow press superset

Do the following back to back each set:

-15 rope tricep push downs 
-15 rope overhead extensions

- Stand tall, abs engaged and upper arms locked at your sides
- Press the rope down flexing your triceps at the bottom of the movement and slightly pulling apart the rope at the bottom 
- Bend the elbows to return to the starting position

Cable  tricep pushdown

- 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

Rope tricep superset

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