Name: Playbook - KICK IT With Kay - WEEK 4 DAY 1: BOOBIES, SHOULDERS & TRICEPS
Uploaded: 2024-01-01T12:36:37.197Z
Duration: 60 min
Description: WEEK 4 DAY 1: BOOBIES, SHOULDERS & TRICEPS

Nicole

Emma Mathews

Karissa

This is a great upper body killa!

Starts off with two chest exercises for the boobies 🍒
Then goes into shoulder work and a tricep finisher!

REPS: aim for 8-10 reps. As you increase weight reps will naturally decrease 

- Start by lying down with the barbell directly above you (warm up with bar only your first set!)
- Bring your elbows somewhere between being “in” by your Sides abs elbows flaring “out”
-nice wide grip 
‼️before starting make sure your feet are planted firm on the ground, your butt is clenched, and your shoulder blades are squeezed together causing you to have an arch in your back 
- Lower down until the bar touches your chest (in line with nipples)
- Press up engaging your chest

Barbell flat bench press

*increase weight by 5-10 lbs each set! Aim for 8-12 reps. Last set is your max weight! 

- Hands should be slightly outside shoulder width 
-plant feet on ground, pinch shoulder blades together, squeeze your bum, arch back slightly 
- Lower the dbs to the UPPER chest actively stretching your chest muscles  (slightly above nipples)
- Press the DB upward by extending your elbows

DB Incline bench press

EACH SET COMPLETE:
20 reps 7lb DB (or 5 lb for modification)
15 reps 10 lb DB  (or 7lb if modifying) 
10 reps 12ln DB  (or 10 lb if modifying)

**complete all those back to back no rest. That’s one set! 

FORM
- 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 (giant set: read description!)

Increase weight by 5-10 lbs each set!

- 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

Complete 12-15 of each exercise. Increase weight each set if you can do so while staying in that rep range!

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

Can slightly lean forward so that the cable doesn’t hit your crotch hahaha

Rope cable front raise

With chest on an incline bench and feet planted on the ground for support, pull medium weights up using the little muscle on the back of your shoulder! 

‼️Keep elbows flared OUT like mine not back.. this keeps the work in your delts instead of back!

Chest Supported Rear Delts

Superset

Complete 15 reps of each exercise! Rest and repeag

-using cable machine with a straight bar attachment 
 
-turn your back away from cable and rest your bum on the bar for extra support 
-hinge forward and push the bar out and away from you, KEEPING ELBOWS CLOSE TO YOUR BODY. Don’t let them flare out!

- Engage triceps as you extend your arms
- Keep core tight

Overhead tricep extension

- Stand tall, abs engaged and upper arms locked at your sides
- Press the rope down until your elbows are straight (turn out your triceps and flex at bottom of each rep)
- Bend the elbows to return to the starting position

Rope tricep pushdown

Superset 2

WEEK 4 DAY 1: BOOBIES, 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.

Abby

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 😝🤯

Kelli

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

Loriann

KILLA CORE

WEEK 1 JOURNAL PROMPT: WIN THE DAY

LOVED IT! But hated at the same time 😭❤️

Kristyn

WEEK 2 day 1: chest, shoulders, triceps

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

Emmie

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

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!?

Madie

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 4 DAY 1: BOOBIES, SHOULDERS & TRICEPS

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