Name: Playbook - KICK IT With Kay - Week 1 day 1 (Chest, shoulders & triceps)
Uploaded: 2024-01-01T12:36:36.769Z
Duration: 60 min
Description: Week 1 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

Kelli

First workout of the 8 week challenge was great. My arms will definitely be sore tomorrow.

Kiki

Arms will def be sore tomorrow but awesome workout 💪🏼🤩

Whitney Yeauger

Getting back into working out after having my baby and this app is giving me guidance and motivation!

Rachel

I loved this workout! I finished in approx 1 hour and my upper body was so tired

Kristyn

Jessica

Loved it! My arms are shaking typing this lol

Abby

Kirsten

Michaela Walker

Loved this workout!! Had to modify some based on my gym, but overall a super challenging first workout on the app🙌

Ellie

Killer workout!! I loved that there were workouts I’d never done before. It was fun to try something new!

Logan Hannu

My arms are so tired. I feel like I haven’t really been working out adequately until now!

Loriann

Love love love you! Explain everything well and I love your routine 🥰💪🏼

Raquel

It was pretty good haha this was one of my first workouts back and it felt good, but there were some things I wasn’t able to do due to availability.

Emmie

Took me exactly 60 minutes & my shoulders are absolutely shredded already! This workout was perfect. Can’t wait to try the next ones in this challenge!

Gabby

So good!! Jelly arms was the goal and that’s definitely what I got!

Kate

Katlyn

This was a killer workout!!  I think my shoulders are toast! Can’t wait for tomorrow!!

Ansley Jennings

Focus is upper body today! Hitting a little bit of everything except for back/biceps since I’m saving those for another day this week!

Perform 15 chest flies & then hold (squeezing your chest) for 10 seconds at the end of the set

FORM:
- 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

*LAST TWO SETS: 10 reps at a medium heavy weight (15lb dbs or so) then immediately drop into 10 additional light weight PAUSE reps (hold two seconds at the top of each rep)

*I did higher volume, lower weight because of my injury. But if you’re able to increase weight each set, challenge yourself to do so! 



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

Seated side lateral raise

Complete 12 reps of each exercise on each arm. Rest. Repeat entire superset twice more.

*12 reps each arm! Increase weight each set 



FORM
- Raise the dumbbells until you reach shoulder height (across your body at a slight angle )
- Lower with a slow and controlled movement

Dumbbell seated front raise

*12 reps each arm!


FORM
- Hold on and tilt your body at an angle.
Use the handle attachment with the cable machine on the lowest notch.
- Raise the handle in front of your body  laterally 
- Lower to starting position
-repeat desired reps then turn around and repeat with other arm

Cable Leaning Lateral Raise

SUPERSET ONE

*Add 5-10 lbs each set until you can’t do so abs reach at least 8-12 reps 


FORM
- grab each handle and adjust the seat to where the handles are about nipple level 
- Keeping wrists neutral and back against the pad, push hands out and up (flexing chest at the top)
-lower down with control until you feel that stretch in the chest then repeat

Incline chest press machine

FORM:
-put a bench or box to sit on in front of a cable machine 
-attach a V Bar to the cable machine and put it at the lowest notch (closest to the floor)
-sit on the edge of the bench and grab the v bar (palms facing up) 
-press up while keeping back as straight as possible abs tummy as tight as possible 
-lower back down to about chin level and repeat

Seated V bar cable press

*12 reps each arm!

- adjust cable machine to where is is about should height 
-use light to medium weight 
- holding the cable ball out in front of you, push it out to your side (should feel rear delt activating)  don’t let your elbow sag!
-return slow and controlled to starting and repeat

Single arm cable rear delt fly

SUPERSET TWO

Didn’t film these last two exercises & just used some videos form my library so that’s why they are different! 

Challenge yourself with weight on these! If you usually do 40 lbs do 50 etc etc

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and flex your triceps at the bottom
-don't let elbows "float" the only thing that moves in your forearms

Cable rope triceps extensions

- 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

Weighted dips

SUPERSET THREE

Week 1 day 1  (Chest, shoulders & triceps)

Delayne

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

Nicole

LOVED IT! But hated at the same time 😭❤️

WEEK 2 day 1: chest, shoulders, triceps

WEEK 2 DAY 2: BACK & BICEPS

Burned 350+ calories on this one! Great workout!

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

Emma Mathews

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! 👏🏽

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 🌙

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 1 day 1 (Chest, shoulders & triceps)

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