Name: Playbook - KICK IT With Kay - W5/D2 Chest shoulders triceps!
Uploaded: 2024-01-01T12:36:37.480Z
Duration: 60 min
Description: W5/D2 Chest shoulders triceps!

Jamie

Jenna

Monica

Brittney

Emma Mathews

Working lots of shoulders as well as some triceps and a sprinkle of chest!

LAST SET IS A DROPSET: do 10 heavier partial reps then drop the weights and immediately pick up a pair 10 lbs lighter and give me 15 more reps 

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


Go medium weight here! It’s ok if you’re a little under shoulder height. Just don’t go above shoulder height as it could injure you!

Seated side lateral raise

Increase weight by 5 lbs or so each set if you can! Last two reps of each set should be almost impossible to complete. If they are easy you need to go heavier :)

LAST SET IS A DROPSET: 10-12 heaviest reps right into 12 additional light weight reps back to back no resting until all 24 reps are done 




- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell Arnold Press

Complete 12 medium heavy front raises into 15 upright rows.


Rest and repeat

- Hold the rope with your palms facing each other
- Raise until shoulder height pausing at the top 
- Lower with a slow controlled motion

Rope cable front raise

- Hold the rope in front of your body
- Raise your elbows up and to the sides, pulling the rope towards your chin
- Pause at the top, elbows no higher than the shoulders
- Return the cable back to starting position with control

Cable standing rope upright row

Superset 1

Increase weight a little each set if you feel comfortable. If you feel anything in your shoulder you need to correct form or go to a lighter weight :)


- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Incline dumbbell chest press

Complete 20 of each back to back for a full tricep burn! Rest 30 seconds then repeat.

- Hold the light barbell with a narrow grip 
- As you raise the bar make sure your elbows don't come forward try to keep them still the entire set 
- Engage your triceps as you go up

Lying barbell skull crushers

-lay flat on bench
-bring light to medium barbell down towards your chest by holding with a narrow grip keeping elbows in towards your sides 
-push up 


*mot going super heavy here because we are focusing on burning the triceps! Lots of reps

Narrow barbell press

Superset 2

- Begin by pulling medium barbell up to your shoulders like a puppet then quickly flip your wrists so that you’re holding the bar at your chest 
- Press up using your legs for power
- Reverse the movement back to start and repeat

Barbell clean and press (double)

*don’t go too light here! Go heavier- remember more muscle=the “toned” look


- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable  tricep pushdown

W5/D2 Chest shoulders triceps!

Fire!! Loving this summer workout program! 💕🔥💪🌴

Emily Williams

rylie grace

Ab circuit! (Do twice this week!)

Bodyweight only abs

Shredded core circuit

Loved adding this at the end of my back workout. It was quick but a killer burn!

Kate

Tight Abs!

WEEK 2 CORE

WEEK 3 ABSKISSS

WEEK 4 CORE CIRCUIT

I wanted to stop after the first set of burpees😂

Emmie

Kayla

Duygu

W1/D1 WEEK 1 DAY 1: HIIT DAY

Literally could barely finish. Towards the end my arms were complete jello

Nicole Schumacher

W1/D2 WEEK 1 DAY 2: UPPER

Megan

Annie

W1/D3 WEEK 1 DAY 3: Booty focused leg day

I’m so bad at putting these in when I work out lol

Rest day but trying to keep my heart beat up some. Slow slow jog and slow slow walk intervals for 35 minutes

W1/D4 WEEK 1 DAY 4: REST DAY

This one made me feel so strong !! I love back days

Anna

W1/D5 WEEK 1 DAY 5: BACK DAY

That KILLED ME! I went to pretty much failure on every set and when I tell you I can’t walk….

Desi

Had to PUSH myself through but I made it. That felt so good🔥

Abby

W1/D6 WEEK 1 DAY 6: LOWER BODY

Used this rest day to walk outside and call some friends- highly recommend!

Madie

W1/D7 WEEK 1 DAY 7: REST DAY

Whooped my tail in the best way 😮‍💨💪🏼

I think I almost died! Hard but soo good!!

Whitney Yeauger

W2/D1 WEEK 2 DAY 1: HIIT 😅

My shoulders have a love hate relationship with this workout 😆

This workout left me feeling super strong and refreshed!

W2/D2 WEEK 2 DAY 2: PUSH DAY!

Great workout! I’m gonna be sore in places I didn’t even know existed tomorrow! 😅🤩

Kelli Johnson

W2/D3 WEEK 2 DAY 3: LEG DAY

W2/D4 REST DAY

Feeling an extreme bicep pump after this one 💪🏻🔥

Loved all the exercises! Great workout 🏋🏽‍♀️

W2/D5 WEEK 2 DAY 5: PULL DAY

Kayla you’re killing me! I haven’t had that good of a leg workout in a long time!!! My legs are exploding !🥵

I’m gonna sleep good tonight… 👊🏼❗️💯

W2/D6 WEEK 2 DAY 6: LEGGIES!!

Idk why today was a tough one but this killed me lol. Trying to get more cardio in

W2/D7 REST DAY

Wanted to give up and pushed thru. Good workout 💪🏼

W3/D1 SWEATY FULL BODY

Arms on fire 🔥 hurst so good! Ready to tackle my day now! 💪

My arms my fall off… but it’s all good! Such a good workout!!

W3/D2 PUSH DAY :)

W3/D3 LEGS 🦵

W3/D4 REST DAY

Leg day has always been my fave… until I started summer shred! 🔥 challenging my upper body an feeling myself get stronger is so damn empowering! Just what I needed!! 💃🏻🌺🌴👙

Feeling hyped 👊🏼 never skip upper body dayyyy! 🤪

W3/D5 BACK & BICEPS

Those 15-15-15-30’s 🥴😮‍💨 killer!!

W3/D6 LOWER BOD

W3/D7 REST DAY

W4/D1 MONDAY HIIT

holy those prison push-ups were killer !!

Whew!! My arms are exhausted! I love it 🥰

W4/D2 PUSH DAY!

I’m gonna be feeling this one tomorrow !!

Hannah

W4/D3 LOWER 🍑

W4/D4 REST DAY

Such a good one today!! Got my biceps poppin off 💪

W4/D5 BACK DAY BABY

It hurts so good!!!! Endorphins on overload!!!! 🤍🤍💦💦🔥🔥🔥

W4/D6 QUAD Focused Leg Day

W4/D7 REST DAY

Today was a SWEAT FEST 🥵 I burned over 500 Calories!

HIIT days are always the worst in the best ways!! Great workout 💪🏼

W5/D1 HIGH INTENSITY INTERVAL TRAINING

Ohhh emmm geee 😮‍💨
So tough, but so good 🏋🏿‍♀️

Kicked my tail & loved every second of it!!

W5/D3 LEG DAY!

W5/D4 REST DAY

W5/D5 BACK & BICEPS 💪🏼

Great workout after being sick for a week!!

W5/D6 LEG DAY BEST DAY

W5/D7 REST DAY

Whew!! A rough one but i loved it!!! 🥰

The burpee supersets always get me🥵 great workout!!

W6/D1 FULL BODY SWEAT: HIGH INTENSITY

W6/D2 PUSH DAY

That last one 😅 my legs are jello 🙌🏼

The leg extension burnout at the end😅😅👌🏽

W6/D3 Leggggs!

W6/D4 REST DAY

Arms are feeling good after this one!! 🤩

W5/D2 Chest shoulders triceps!

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