Name: Playbook - KICK IT With Kay - UPPER 💪🏼
Uploaded: 2024-01-01T12:36:37.018Z
Duration: 60 min
Description: UPPER 💪🏼

Hitting shoulders, chest, and triceps today!

Complete 15 machine presses into 10-12 low to high flies

Find the flat bench chest press machine at your gym!

-adjust the seat where handles are just about nipple height 

-keep your back flat on the pad and elbows out away from your body, shoulders away from ears 

-push out just as if you were doing a push-up, squeezing your boobies at the top of the movement

Machine chest press

-stand between two cables, both sides in the lowest notch with a handle attachment
-stand slightly in front of the cables  
- Bring your hands up and together engaging your chest
- Pause and let your arms return back to the starting position

Reverse incline cable low to high chest fly

Chest superset

-incline bench on a slight incline (if you feel it in your shoulder at all you need to lower the incline a little more!)
- Grasp the DBs and maintain a neutral wrist position with your wrists in line with your forearms
- Push the DBs outward to full extension but without locking out the elbow
- Pause briefly at full contraction then return to starting position

Plate loaded machine incline chest press

Complete 10 heavy partial reps (just low to mid range, stop where you feel tension on the shoulders) then immediately drop the weight by 5-10 lbs and give me 10 more FULL RANGE reps

Lateral Raise Sequence

- Hold the bar with your palms facing down, cable between your legs 
- Raise until shoulder height pausing at the top 
- Lower with a slow controlled motion

cable front raise

*first three sets increase weight each set by 5-10 lbs if possible (it’s okay if reps go down to 10 or so) last set do 6-8 reps heavy as you can dropset into half that weight for 8 more reps 

- 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

Complete 10-12 leaning lateral raises (each arm) right into 10-12 bent over rear delt flies!

*20 reps each set (10 per arm)

- Lay sideways on an incline bench with a dumbbell in your upper hand
- Raise the dumbbell laterally 
- Lower to starting position

Dumbbell lying incline lateral raise (side facing)

- hinge from hips (resting head on a bench is optional- just helps me feel more stable)
- Keep a slight bend in the elbows
- Raise the dumbbells (palms facing your tummy) up until your arms are in line with your shoulders engaging your rear delts (PINKYS UP!) 
- Lower with control back to starting position"

Reverse incline dumbbell rear delt fly

Shoulder superset

Complete 15 tricep dips, 15 tricep cable extensions, and 15 overhead tricep extensions. 

Rest & repeat!

- chest against pad
-shoulders away from your ears 
- Push handles down

Machine tricep dip

- 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 finisher

UPPER 💪🏼

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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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Push Day Baby!

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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Chest/triceps/shoulders

Shoulders, triceps & a lil boobies 💪🏼

PUSH DAY :)

Chest, shoulders, & triceps!

Push ittttt!

PUSH!

CHEST & SHOULDERS

Push ittttttt

Boobies shoulders arms 💪🏼

PUSH DAY: chest shoulders triceps

Olivia

Push day! Shoulders chest & arms

CHEST SHOULDERS ARMS, oh my!

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PERKY BOOBIES & TANK TOP ARMS

Felt the burn 🔥🔥That last superset got me!

UPPER 💪🏼

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