Name: Playbook - KICK IT With Kay - WEEK 2 day 1: chest, shoulders, triceps
Uploaded: 2024-01-01T12:36:36.975Z
Duration: 61 min
Description: WEEK 2 day 1: chest, shoulders, triceps

Kelli

Nicole

LOVED IT! But hated at the same time 😭❤️

Kristyn

My arms are jello. This was hard for me but such a good workout!

Abby

Not super used to doing a lot of chest/upper body but loved this workout!!!

Ellie

Arms are burning. Def see a good shoulder pump

Loriann

Emmie

Killerrrr. I was in quarantine from Covid so I picked back up with week 2 instead of week 4.

Brittany

Emma Mathews

Karissa

I can’t feel my (shoulders) when I’m with you

Madie

3 chest specific movements, 2 tricep specific movements & such a good shoulder pump!

-adjust seat to where handles are about nipple height 
- Press the handles forward, keeping shoulders down and away from your ears
- Focus on squeezing your chest as you press forward

Flat hammer strength press

Complete 12 low to high cable flies into 12 cable chest presses. Rest and repeat!

-Start on cable machine with two handle attachments on the lowest notch.
-Step slightly in front of the machine so the handles are starting slightly behind you 
-think about scooping up and flexing your pecs at the top! 
-control the way down

Low to high cable fly

-start with two cables on lowest notch with handle attachments 
-stand slightly in front of the cable machines 
-press up at a slight diagonal with a slight lean forward, flex chest at the top! 

(You should feel this in upper chest NOT shoulders. If you feel it in your shoulders you need to press less “upwards” and more “outwards”

Cable Chest Press

Cable Chest Superset

Complete one full dropset of the shoulder presses (read description for reps) and then 15 front raises.

Rest and repeat entire circuit 3x more.

INSTRUCTION:
Perform 10 at a heavy weight  then drop the weight in half for 15 additional reps

FORM
-sit on the seat, brave your core, and keep back into the chair for support
-grasp dbs in front of shoulders with parallel grips 
-press upwards until arms are extending overhead then control the way down until your elbows are just slightly under parallel (back to starting position)

Parallel Grip Shoulder Press (dropset)

- 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

Superset:

Complete 12 presses on each arm then go into 20 upright rows (medium weight) 

Rest and repeat

-12 reps each arm (24 total)
-use cable machine in the lowest notch with handle attachment 
-stand firm with core tight and hold the handle like you would a dumbbell
-press up (keeping elbow slightly forward so that the tension doesn’t pull your forearm back)

Single Arm Cable Shoulder Press

- Hold both dumbbells in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the dumbbells towards your chin
- Keeping them close to the body
- Pause at the top, elbows no higher than the shoulders
- Return back to starting position

Dumbbell upright row

Superset: cable presses & upright row

*10 each arm per set!

- Bend over to 90 degrees ish
- Raise the light medium DB engaging the back of your shoulders (think about pinky going up towards ceiling)
-squeeze one sec at the top to make sure rear delt is engaged 
- Lower slow and controlled back to starting position

Single Arm DB Rear Delt Fly

Complete 15 reps of each back to back. Then rest and repeat

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

DB Lateral raises

- Hold the dumbbells in front of you with palms facing toward one another (hammer grip)
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

DB front raises (parallel grip)

Superset: front raise & lateral raise

Complete 12-15 reps of each. Last set go to failure!

- 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

- Begin with your back to the to cable and hands over head, elbows bent 90 degrees
- Pull rope cable so that elbows are straight, slowly return to start

Cable rope overhead triceps extensions

Tricep Burnout

WEEK 2 day 1: chest, shoulders, triceps

Do you have alternate options if our gym doesn’t have certain machines

Casey

My arms are noodles!!!!!! Hurts so good!!

Jamie

Madi

Week 1 day 1  (Chest, shoulders & triceps)

Delayne

Whitney Yeauger

My arms are jello! Also I really like how there are videos of you doing the workout so I can always check my form to make sure it’s correct.

Week 1 day 2: BABY GOT BACK (& biceps lol)

Karsyn

Fatima

Lynne

Week 1 day 3: LEG DAY: HAMMIES & BOOTY FOCUS

Week 1 day 4: REST

Sore in places I never I knew could be sore 😝🤯

Mary Coulston

Week 1 day 5: FULL UPPER BAWWDYYY

My legs are SHAKING. Such a good workout!

Week 1 day 6: Lets Burn those LEGS 🔥

Did a little endurance today with intervals for 30 minutes instead of a walk day.

Emily Williams

Week 1 day 7: REST

KILLA CORE

WEEK 1 JOURNAL PROMPT: WIN THE DAY

WEEK 2 DAY 2: BACK & BICEPS

Burned 350+ calories on this one! Great workout!

Rachel

WEEK 2 DAY 3: LEG DAY UP IN HIZZAY

Forgot to track yesterday. Went on a long walk/jog outside for an hour

I did some yoga today. Felt nice to stretch out

Week 2 day 4: REST

Well I had to modify a wee bit due to lack of equipment at my apartment gym but loved this.

WEEK 2 DAY 5:  UPPER BODY

Kayla

rylie grace

WEEK 2 DAY 6: HAMMIES & GLUTES

Week 2 day 7: REST

I will definitely start to be doing this at home. Loved it.

SPICY QUICK ABS🔥

WEEK 2 JOURNAL PROMPT ✍️

My shoulders could barely take it 😅🫣

WEEK 3 DAY 1: PUSH DAY 🙌🏼

Back days are becoming my fav! This was a good one 👏🏼

WEEK 3 DAY 2: BACK & BICEPS BB 😝💪🏼

WEEK 3 DAY 3: LEG DAY LETS GOOO

WEEK 3 DAY 4: REST DAY

Almost let being snowed in defeat my workout today but ended up modifying at home & was still a kicked a$$ workout! 👏🏽

Gabby

WEEK 3 DAY 5: UPPER BOD 💪🏼

First time doing landmine sumo squats/RDLs and I’m officially obsessed. 😍🙌🏽

WEEK 3 DAY 6: Leg dayyyyyy 😝 (with a spicy sled finisher!)

WEEK 3 DAY 7: REST DAY

Spider planks…come on you killed me bc of that😂

WEEK 3: Core WERK circuit 🤌🏼

WEEK 3 JOURNAL PROMPT

WEEK 4 DAY 1: BOOBIES, SHOULDERS & TRICEPS

Back day is easily one of my favs! Loved this one 🤩

WEEK 4 DAY 2: BIZZAYYY DAY 
 (Back & biceps lol)

WEEK 4 DAY 3: REST

💪🏻💪🏻 feeling pumped! I will have jello arms lol

WEEK 4 DAY 4: UPPER BODY TONE UP💪🏼

I hate leg day but dang did it feel good to do this one!!

Okay I think this is the closest to what I did but worked my quads mostly and hamstrings some and I’m dead. I’m not gonna be able to walk tomorrow. I did it without weights

What the heck was that. Hands down the hardest workout so far.

Tara

WEEK 4 DAY 5: LEG DAY 🦵

Don’t have stairs but did 30 minutes tred 3-3.5mph

Face is a tomato, legs are jello— almost lowered my speed but kept it at a 10 for the last 10 mins & somehow pushed through. 🙌🏽

WEEK 4 DAY 6: STAIRS

Decided to go for a run today for 30 minutes and then did some arms. Only so much I can do in my small gym with 5 ppl😑 but I did do 50 minutes in the gym

WEEK 4 DAY 7: REST DAY

WEEK 4 ABS: Med Ball Ab Circuit

WEEK 4 JOURNAL PROMPT: what sparks joy!?

WEEK 5 DAY 1: PUSH DAY! 💪🏼

WEEK 5 DAY 2: BACK DAYYY w mega bicep burnout 💪🏼

WEEK 5 DAY 3: LEGS FO DAYS

Another day of this on the tred with incline. Exhausted

Lol did this on my apartment stairs and I’m dead 😅

WEEK 5 DAY 4: STAIRS

WEEK 5 DAY 5: UPPER 💪🏼

Oh. My. God. I know I got some gains from this one🍑🔥

Really liked going heavier for fewer reps!! Great sweat 👏🏼

WEEK 5 DAY 6: LEGS (w hiit finisher)

WEEK 5 DAY 7: REST DAY

WEEK 5 ABS: PLANK CIRCUIT

WEEK 5 PROMPT: NIGHTTIME ROUTINE 🌙

WEEK 6 DAY 1 (CHEST TRICEPS SHOULDERS)

I won’t be able to wash my hair 💪🏻

Megan

WEEK 6 DAY 2: Strong back & chiseled biceps 😤

This one was a killlaaa!! I didn’t think I was gonna make it to the stairs but I pushed thru 😬

WEEK 2 day 1: chest, shoulders, triceps

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