Name: Playbook - KICK IT With Kay - UPPER: chest shoulders & arms
Uploaded: 2024-01-01T12:36:37.256Z
Duration: 60 min
Description: UPPER: chest shoulders & arms

Kate

Emily Williams

A solid upper body sesh! Felt SO good! 💪🏼

-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

Do 12 normal reps at a challenging weight immediately into 12 pause reps pausing at the top for two seconds each rep (pause reps are half the weight of the original reps)

Lateral Raise Dropset (read description)

*go heavier each set if you can! As weight goes up, reps will go down naturally! Don’t be scared to get a spot!

- In a seated position with dumbbells in each hand
- Elbows bent to 90 degrees
- Straighten elbows pressing dumbbells overhead 
- Lower back to starting position with control

DB seated shoulder press

Complete 12 “around the worlds” into 12 tricep push-ups

- From a high plank position, hands under shoulders on a bench (or floor of you prefer) 
- Bending at the elbows, lower your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

Bench Tricep push up

-pick light set of dumbells (I’m talking 2-5 lbs you don’t want to go heavy here because you want to protect your rotator cuffs!)

-start with palms facing outward and dumbells in front of you then raise making a “circle shape” to make the dumbells meet at the top 
-reverse the motion keeping palms facing forward the entire time

Around the worlds (with DBs)

Circuit 1

-complete 10 reps on the right arm then 10 on the left each set. 

Form:
-place non working hand on hip for stability
-start with dumbell down in front of you palm facing towards you 
-lift up leading with your elbow (like a puppet) to where you feel tension on the shoulder 
-once you reach about nipple level with the db flip that elbow to bring palm facing forward 
-press up into an overhead press with the dumbell 
-slow and controlled reverse the movement and repeat desired amount of reps on that same side

Single arm upright row into press

Complete 10 rear delt flies into 15 dumbell front raises

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

DB front raises

- With your chest flat on an incline bench and a dumbbell in each hand
- Keep a slight bend in the elbows
-palms facing floor 
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position"

Reverse incline dumbbell rear delt fly

Rear Delt & front raise superset

Complete 15 tricep rope pushdowns into 15 overhead extensions

- Stand tall, abs engaged and upper arms locked at your sides
- Press the rope down until your elbows are straight flexing your triceps 
- Bend the elbows to return to the starting position

Rope  tricep pushdown

- Keep your core tight
- Spread the rope apart at the top of the movement and flex your triceps

Overhead rope tricep extensions

Tricep burnout

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CHEST SHOULDERS ARMS, oh my!

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