Name: Playbook - KICK IT With Kay - WEEK 6 DAY 1 (CHEST TRICEPS SHOULDERS)
Uploaded: 2024-01-01T12:36:37.342Z
Duration: 61 min
Description: WEEK 6 DAY 1 (CHEST TRICEPS SHOULDERS)

Emma Mathews

LETS GET IT!!! 

Two weeks left of this challenge. Put in the work now because no one will do it for you!

Complete 10-12 of each! 

Doesn’t need to be super heavy just think about engaging the chest. Mind to muscle is everything here!

-start between two cables on the lowest setting with a handle attatchment on each 
-stand slightly in front of the cables, chest “puffed up” and handles starting slightly behind you 
-Bring your hands up and together engaging your chest 
- Pause and let your arms return back to the starting position

Reverse incline cable low to high chest fly

- Start between two cables on the lowest notch with a handle attachment on each  -stand slightly in front of cables and start with hands just outside the chest
- Press your hands up engaging your chest (flex your pecs at the top!) 
- Pause and let your arms return back to the starting position

Incline cable chest press

Chest warmup

Aim for 8-12 reps!

-incline bench on a slight incline (not m h higher than 45 degrees… if you feel it in your shoulder it is too high! Should feel it in your chest not shoulder.)


- Grasp the dumbbells and maintain a neutral wrist position with your wrists in line with your forearms
-back is slightly arched and shoulder blades are pinching together, abs tight, feet firm on ground 
- Push the Dbs outward to full extension but without locking out the elbow
-lower back down to about nipple height and repeat

Plate loaded machine incline chest press

Complete 12-15 cable lateral raises (PER SIDE) then 12-15 front raises. Rest and repeat!

*12-15 each set! Last few reps should be difficult to complete. If they aren’t go heavier 

-cable on bottom notch with handle attachment 
- With the outside arm, cable crossing under your legs 
- 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 
- Complete desired reps then repeat on the opposite side

Cable leaning single arm lateral raise (between the legs)

*last set heavy as you can for 10 dropset into half the weight for 10 additional pause reps (holding at the top of the movement for two seconds each rep!)

Form:
- 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

FIRST 3 SETS: aim for 10-15 reps (challenge weight here)

LAST SET DROPSET: 8 reps heavy as possible right into 12 additional reps with a light 20lb bar

FORM
- Start by sitting with the barbell at your chin
-wide grip on the bar (elbows are just slightly angled forward to protect your shoulders)
- Press directly up overhead
- Lower slowly back to starting position

Smith machine seated barbell press

Complete 15 of each back to back. Rest and repeat.

- Keeping your chest on the pad
- Move your arms back with a slight bend at the elbow engaging your rear delts
- Pause at contraction then release back to starting position with control 

*WORKING REAR DELTS HERE (the little dimple on the back of your shoulder :)

Reverse pec deck fly’s

- Press back firmly against pad with feet on the floor
- Grip the pec deck handles with a slight bend at the elbow
- Bring the handles in front of your chest and pause
- Slowly release back to starting position

Pec deck chest fly’s

Complete each exercise back to back. Rest and repeat 2-3 more times!

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

*keep shoulders AWAY from your ears!
*slow and controlled is going to benefit you way more here

Weighted dips

- Lying back with your arms extended above your shoulders
- Bend at the elbow lowering the light medium barbell toward the top of your head
- Extend your arms back up to starting position
*think about keeping elbows pointing forward and still. Only thing moving is forearms (&  triceps flexing obviously!)

EZ-bar skull crushers

*12 each arm PER set

-start standing next to cable machine on high notch

-hold the ball on the end of the cable machine with opposite arm and keeping elbow from “floating” press down and across your body flexing your tricep at the bottom 

-repeat desired amount of reps and do the same on the other side!

Single Cross Body Cable Tricep Extension

WEEK 6 DAY 1 (CHEST TRICEPS SHOULDERS)

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

Nicole

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. 😍🙌🏽

Karissa

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!?

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 🌙

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 6 DAY 1 (CHEST TRICEPS SHOULDERS)

Community

More workouts from KICK IT With Kay