Name: Playbook - KICK IT With Kay - UPPER: chest shoulders arms
Uploaded: 2024-01-01T12:36:37.226Z
Duration: 65 min
Description: UPPER: chest shoulders arms

Starting with chest then hitting shoulders for the majority of the workout and ending with biceps and triceps

Increase weight slightly each set if you can! It’s ok if reps go down a few but push yourself 


- Grasp the handles and 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 extension then return to starting position

machine flat chest press

1 rep= RIGHT AND LEFT ARM. 12 reps each set! 

Increase weight by 5 lbs each set

- Raise with a slight bend at the elbow
- Focus on slow and a controlled movement
-alternate arm and control the weight without using momentum to “swing” the weight up its OK if the weight doesn’t come up all the way to shoulder level! 
-weights lower in FRONT of your body

alternating lateral raise

Increase weight each set! As you go heavier reps will get fewer that’s ok! Just go until 1 rep or so until failure. 

LAST SET DO AS MANY AS YOU CAN AT YOUR MAX THEN DROP THE WEIGHT IN HALF AND DO DOUBLE THE REPS STANDINg (ex: if I did 8 heavy seated reps at 30 lbs  I would immediately grab 15lb and do 16 reps)



- 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

Dumbbell seated shoulder press

Pick a challenging weight but also keep good form! Last few reps should be really difficult to complete of the front raises

- attaché straight bar to a cable on the lowest notch 
-Hold the bar with your palms facing down hands about shoulder width 
-cable coming from behind/between your legs 
- Raise until shoulder height pausing at the top 
- Lower with a slow controlled motion

cable front raise

- Sit on bench with chest almost touching knees 
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with you shoulders 
- Lower with control back to starting position

*don’t need to go heavy here all about the control and feeling it in the right place!

Dumbbell seal rear delt fly’s

Complete 12 front raises into 12 face pulls

- working ONE arm at a time (12-15 reps each arm per set)

-Start with the dumbbell at your shoulder, elbows forward of the body, palm facing the side 
- Press the dumbbells straight up
- Lower with a slow controlled motion

Dumbbell neutral grip shoulder press (single)

Each set do 

-15 waiter curls 
-15 tricep dips 
-15 hammer curl (wide to narrow)

Hold a medium heavy db like you’re holding a tray (palms facing ceiling holding db from the top)

Sit down and start with db between legs 

Flex your bicep to curl db up towards your chest and control the release 

Keep tummy tight and don’t swing! See how many reps you can do without using momentum

Seated Waiter Curl

- Begin with core braced and elbows slightly behind you, shoulders away from ears 

-push down flexing your triceps!

Tricep press

One rep=one hammer narrow and one hammer wide.  10 reps total per set


- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- Lower down with control
- then go RIGHT INTO the same thing except with wide arms

Dumbbell hammer curls: narrow to wide

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