Name: Playbook - KICK IT With Kay - W3/D2 CHEST TRICEPS AND SHOULDER DAY
Uploaded: 2024-01-01T12:36:37.052Z
Duration: 65 min
Description: W3/D2 CHEST TRICEPS AND SHOULDER DAY

Emma Mathews

Nicole

Upper body work! Just because it’s upper body doesn’t mean it should be easy.

Complete 12 pec dec chest flies directly into 12 wide push-ups!

- 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

- Begin in a push up position with hands wide
- Lower body down to the ground
- Push through your arms to rise back up

Wide push up

Chest superset

*increase weight 5 lbs or so each set if you can! 

-bench on a slight incline 
- Grasp the DBs and maintain a neutral wrist position with your wrists in line with your forearms
-press through ground with feet and arch back slightly! Think about pinching your shoulder blades together 
- Push the DBs outward to full extension but without locking out the elbow
- Pause briefly at full contraction then return to starting position

DB incline chest press

- With your back supported, hold the handles with your elbows bent to 90 degrees
- Press your arms up to full arm extension
- Lower with control to the starting position

Plate loaded machine shoulder press

10-12 reps each arm per side! If it’s easy go heavier. Last rep should be almost impossible to complete 

- With the outside arm, cable across your body, arm fully extended 
- Maintaining a slight bend in your working elbow, raise your arm up to shoulder height 
- Pause, and then slowly lower the weight back to the starting position  
- Work both sides

Cable side laterals

8-10 reps each arm (last rep should be failed!!) 

-standing tall or kneeling with core tight (think about slightly tucking pelvis forward to keep abs engaged and back from arching)

-put non working arm on your hip or out to the side for balance

-with other arm press up on medium to heavy dumbbell with palm facing forward  and lower down with control 

-finish all reps on that arm then switch sides

Single arm shoulder press

Complete 15 lying skull-crushers into 15 dips

- Keep your elbows close to your body
- Come down until your arms are at about 90 degrees
- Push through your hands extending your engaging your triceps to come up

Bench dips

- Point your elbows to the ceiling 
- Bending at the elbow lower the bar towards your head
- Fully extend up contracting your triceps

Incline preacher bar skull crushers

Tricep burnout

- Hold the barbell in front of you with palms facing floor
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow
-control the negative

Barbell Front Raise

W3/D2 CHEST TRICEPS AND SHOULDER DAY

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 😅

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 💪🏿👏🏿

W3/D2 CHEST TRICEPS AND SHOULDER DAY

Community

More workouts from KICK IT With Kay