Name: Playbook - KICK IT With Kay - W2/D2 UPPER BODAYYY: chest, triceps & shouldas
Uploaded: 2024-01-01T12:36:36.963Z
Duration: 65 min
Description: W2/D2 UPPER BODAYYY: chest, triceps & shouldas

Shoulders are feeling extra good today 💯💪🏼

Emma Mathews

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

Anna

Nicole

Each set do 8 reps on each arm individually right into 8 reps with both! So a total of 24 total reps technically per set. 


*pick a weight that makes last two reps really difficult to finish! increase weight slightly each rep if you can 


-keep tummy tight 
-adjust seat to wear handles are about nipple level or slightly above 
-press up on the handle keeping elbow flaring out (but still can see it slightly in your peripheral)

Iso lateral shoulder press

Medium weight here! Really want you to control the weights this week and try not to use any momentum 


Last set is a dropset! 10 heavier reps right into 5 lbs lighter 10 pause reps (pausing at the top of the movement with arms out for two seconds each rep)

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

⭐️increase weight each set! As weight increases reps will decrease naturally which is OK! 

⭐️Last set is a dropset: 10 heavy reps drop the weight by half the weight and immediately do as many reps as you can until you fail!


- 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

- With palms facing floor 
- Raise bar until your arms are at shoulder height
-don’t let wrists break they should stay in line with forearm 

*control here try not to use momentum to “swing” the bar up

barbell front raise

Do 12-15 chest flies then turn around (& adjust handles) and do 12-15 rear delt flies

- 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

Chest fly machine

- Adjust reverse fly machine to correct height
- With slightly bent arms use your rear delts to pull your arms back
- Slowly release

Machine reverse fly

Pec dec Superset

15-20 skullcrushers right into as many reps as possible of bench dips

20-30lb barbell 

- Lying back with your arms extended above your shoulders
- Bend at the elbow lowering the EZ-bar or barbell toward the top of your head
- Extend your arms back up to starting position

Barbbell skull crushers

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

TIP: feet closer to bench will make it easier & feet further away/more straight legs will make it harder

Bench dips

Tricep burnout

W2/D2 UPPER BODAYYY: chest, triceps & shouldas

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

Emily Williams

Kelli

W1/D1 FULL BODY WORKOUT! SWEAT SESH

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

Saryn

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

Kaitlin Rogers

W1/D2 Shoulders chest and arms!

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 😅

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 💪🏿👏🏿

W2/D2 UPPER BODAYYY: chest, triceps & shouldas

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