Name: Playbook - KICK IT With Kay - W1/D2 Shoulders chest and arms!
Uploaded: 2024-01-01T12:36:36.829Z
Duration: 62 min
Description: W1/D2 Shoulders chest and arms!

Didn’t think I would make it to the last rep… but that’s the goal! 💪🏼🎉

Kelli

Saryn

Amazing 💪🏻! Love the reps and my arms will be noodles tomorrow 😂

Kaitlin Rogers

Emma Mathews

That was the single best upper body workout I’ve had in a long time 💪🏼

Nicole

Hitting a little bit of chest, arms, and shoulders today for a great upper body burn 💪🏼

Increase weight each set little by little if you can while staying in 10-12 rep range 



- 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 contraction then return to starting position

Plate loaded machine incline chest press

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together forward and up engaging your chest
- Pause and let your arms return back to the starting position

Low to high cable chest fly’s

Each set is a dropset! Meaning do 10 reps with a medium weight (I did 15 lbs) then drop the weight by 5 lbs and do 10 additional reps no stopping until entire 20 reps are done 


- From a seated position
- Keeping a slight bend at the elbow
- Raise your arms laterally until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell seated lateral raise dropsets

Pick a weight where you get to 10-12 reps! If you go way over you’re too light and vice versa! Last rep should be a failure 

- With the barbell overhead and arms extended
- Lower weight down to your chest and press back up overhead

Barbell military press

*working that little dimple on the back of your shoulders!


-put cable on notch about shoulder height 
-hold the ball on the cable machine with arm furthest from the machine and keep slight bend in elbow 
-pull across your body (can aim slightly downwards as you pull if you feel it in your rear delt more that way)
- Lower slow and controlled back to starting position

Single arm cable rear delt fly

First three sets challenge yourself with weight! 

⭐️Last set do 10 heavier reps then drop the weight by 5-10 lbs and do an additional 10 reps RIGHT AWAY! No rest until all 20 reps are done 



- Control weight 
- Don’t rush the transition while twisting your hands! Slowly bring your elbows forward then return them out to start 
*keep wrists in line do not let them “break” or bend keep them strong!

Seated Arnold press

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps slightly pulling apart rope at the bottom to really flex your triceps 

Go heavier here! I want you to fail the last rep. Just bc it’s the last exercise doesn’t mean cheat it!!!

Cable rope triceps extensions

W1/D2 Shoulders chest and arms!

Burpees and oblique crunches got the best of me. Killer workout

Emily Williams

W1/D1 FULL BODY WORKOUT! SWEAT SESH

Tiffany

W1/D3 LEGS

Hurt my back helping in the yard this weekend so took it easy. 1 mile jog, leg curl, leg extensions & leg press. 35 minutes total

W1/D4 ACTIVE RECOVERY

🦋 wings are burning! About to fly away with this workout 👏🏻

W1/D5 BACK DIZZLE

When you start your day with this workout, you know it’ll be a good day 🎉

Leg MURDER is right. My legs are shaking so good 😵‍💫

W1/D6 LEG DAY MURDER

W1/D7 FULL REST DAY

Whewww i think this is the hardest workout i have ever done 😮‍💨

Anastasia

W2/D1 HIIT 😅

Shoulders are feeling extra good today 💯💪🏼

My shoulders hate me now…. But they’ll thank me for it later!

Anna

W2/D2 UPPER BODAYYY: chest, triceps & shouldas

Those 45 leg press took the cake today 🥵

😮‍💨 my muscles were crying. Good workout for today!

Brittney

W2/D3 legggiessss 🦵🏼💕

Did 40 min with half on incline 12 and half incline .5

W2/D4 ACTICE RECOVERY

By the time I got to the bicep superset, my muscles wanted to give out, but I did NOT quit 💪🏿👏🏿

W1/D2 Shoulders chest and arms!

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