Name: Playbook - KICK IT With Kay - W1/D2 PUSH DAY
Uploaded: 2024-02-04T14:21:09.090Z
Duration: 60 min
Description: W1/D2 PUSH DAY

Chest shoulders and  triceps are quickly becoming my fav thing to work (old me would be gasping.) 

If this is a weaker area for you i challenge you to try to view it as a fun challenge to grow and build those muscles! It’s fun to see changes on those parts of the body that often get neglected!

Complete 15 normal reps into a 10 second HOLD each set! 



- 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

Pec Dec chest flies with 10 second hold

FIRST TWO SETS JUST WARMUP BAR ONLY. Next four are working sets can add weight each set little by little or stick to one weight and work on form/reps.

YOU MAY NEED TO FIND A SPOT FOR YOUR LAST FEW SETS!! Safety first ◡̈ 

- Start by lying down with the barbell directly above you
-pinch your shoulder blades and arch back slightly (this expands the chest)
- Bring your elbows in slightly 
- Lower down until the bar touches your nipples 
- Press up engaging your chest

Barbell bench press

10-12 reps each side per set! Increase weight each set if you can- reps will naturally go down. Just go until 1 rep till failure!


- Start with your elbow in line with shoulder but slightly forward (should see in your peripheral)with your palm facing forward
-DO NOT BREAK WRIST
- Press straight up keeping your core engaged, lower with controlled 
-try not to use leg power! Keep it all in upper body should be almost failing last rep

Arnold press (single arm)

*hold just the ball on the cable (no handle attachment this time) in a fist thumb up ceiling 
- With the outside arm, cable crossing behind your body 
- Maintaining a slight bend in your working elbow, raise your arm up to shoulder height (no higher)
- Pause, and then slowly lower the weight back to the starting position 
- Complete desired reps then repeat on the opposite side
*10 REPS EACH ARM PER SET

Cable leaning single arm lateral raise (behind the back)

- Start with medium weight and work your way up while staying within 10-15 rep range

Form
-start with barbell about chin level with elbow just slightly turned out but not a super wide grip here 
- Press directly up overhead
- Lower slowly back to starting position

Seated barbell shoulder press

Complete the following back to back. Then rest and repeat

- Raise plate until you reach shoulder height 
- Keep your core engaged 
- Lower with a slow controlled movement
- Do not rest on legs at the bottom

Plate front raise

10 REPS EACH ARM PER SET

-attach a handle attachment to cable machine and put it on a medium notch 


-using one arm at a time, hold handle palm facing down and press the handle down towards the floor (flexing your tricep at the bottom!)

-hinge from hips slightly so that the arm is pushing down and back! Keep elbow still try to only move forearm 


-complete one side then repeat on the other arm 

*tip: notice how my elbow stays still- only my forearm moves!

Single arm Tricep Pushdown

Superset

EACH SET DO FOLLOWING:
-20 reps (drop the weight go right into 👇🏼
-15 reps (drop the weight go right into 👇🏼
-12 reps 

As reps get fewer weight gets about 5 lbs heavier! 

3 sets of ALL OF THAT! This is your burnout! 


- 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

W1/D2 PUSH DAY

DAILY SCRIPTURE 🕊️

Lauren Cowley

🍑 on 🔥 What a perfect workout to start the year 🤩

Whitney Yeauger

W1/D1 LOWER BODY

W1/D3 CARDIO & ABS

W1/D4 PULL DAY

Anna

W1/D5 LOWER BODY

W1/D6 REST DAY 🧘‍♀️

W1/D7 REST DAY 🧘‍♀️

Now that’s how you start a Monday!!!! Great workout!

Jamie

Great start to the week!! Legs are shaking in the best way!

W1/D2 PUSH DAY

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